Pre-Run Mat Activation
A session made for outside, in a park or on a path.
The workout
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Mat World's Greatest Stretch
3 × 6 reps each side · 20 s rest
Step into a deep lunge, place both hands inside the front foot, rotate one arm up toward the sky.
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Mat Cossack Squat Reach
3 × 8 reps each side · 20 s rest
Shift weight into a wide side lunge, sinking hips low on one side while the other leg stays straight, reach arms forward for balance.
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Mat Glute Bridge March
3 × 12 reps each side · 20 s rest
From a bridge position, drive one knee toward chest then lower slowly, keeping hips level throughout.
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Mat Single-Leg RDL Reach
3 × 10 reps each side · 20 s rest
Balance on one leg, hinge forward reaching hands toward the mat, keep back flat and hips square.
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Mat Calf Raise Pulse Run Prep
3 × 20 reps · 20 s rest
Rise onto toes with quick small pulses to prime calves and ankles for running impact.
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Mat High Knee Drill
4 × 30 s · 20 s rest
Drive knees up rapidly toward chest in place, staying light on the feet with quick arm drive.
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Mat Core Anti-Rotation Hold
3 × 30 s each side · 20 s rest
In a half-kneeling position, hold arms extended forward and resist any rotation of the torso.
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: No-equipment workouts · Home workouts