Workouts · Mobility

Pre-Run Band Reset

Mobility · 18 min · 6 moves · resistance bands

An easy session for a recovery day.

The workout

1. Band Ankle Dorsiflex Pull

   2 × 12 reps each side · 15 s rest

   Loop band around forefoot, gently pull toes toward shin then release to wake up ankle mobility.

   Works: ankles, shins

2. Band Hip Flexor Opener

   2 × 30 s each side · 15 s rest

   Anchor band low behind you, loop around back foot in a lunge stance, gently sink hips forward to stretch hip flexor.

   Works: hip flexors, quads

3. Standing Band Leg Swing

   2 × 10 reps each side · 15 s rest

   Anchor band at ankle height to a low point, swing leg forward and back with light band tension for dynamic hamstring warm-up.

   Works: hamstrings, hip flexors

4. Band Glute Activation Clam

   2 × 15 reps each side · 15 s rest

   Lie on side with band above knees, knees bent, open top knee like a clamshell keeping feet together.

   Works: glutes

5. Band Calf Pump Stretch

   2 × 12 reps each side · 15 s rest

   Sit with legs extended, loop band around ball of foot, pull toes back then point away to mobilize calf and ankle.

   Works: calves

6. Band Torso Rotation Warm-Up

   2 × 10 reps each side · 10 s rest

   Anchor band at chest height, hold with both hands and rotate torso side to side to prep spine for running.

   Works: core, obliques

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.

More mobility workouts

• Small Space Wake-Up 18 min · no equipment
• Pull-Up Bar Wake-Up Flow 15 min · pull-up bar
• Lunch Break Unwind 15 min · no equipment
• Post-Run Beast Mobility Flow 15 min · dumbbells, kettlebell

Also in: Resistance band workouts

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