Post-Run Gym Wind-Down
An easy session for a recovery day.
The workout
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Treadmill Slow Walk Taper
1 × 4 min · no rest
Walk at a very easy pace on a flat incline, letting your heart rate settle gradually.
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Foam Roller Quad Release
2 × 40 s each side · 15 s rest
Lie face down over the roller, shift weight onto the front of one thigh and roll slowly.
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Foam Roller Calf Release
2 × 40 s each side · 15 s rest
Sit with the roller under one calf, lift your hips and roll gently from ankle to knee.
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Cable Column Standing Hamstring Fold
2 × 30 s each side · 15 s rest
Loop a light cable or strap around one foot, extend the leg and fold forward gently to stretch the hamstring.
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Stability Ball Hip Flexor Stretch
2 × 30 s each side · 15 s rest
Kneel with the rear shin resting near a stability ball, shift weight forward gently to open the front hip.
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Seated Deep Breathing Cooldown
1 × 3 min · no rest
Sit comfortably, close your eyes and breathe slowly through the nose, extending the exhale.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
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Also in: Gym workouts · Short workouts, 15 minutes or less