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Workouts · Strength

Pre-Run Power Awakening

Strength · 50 min · 7 moves · barbell, cable machine

A session to wake the body up and get it moving.

The workout

  1. Barbell Romanian Deadlift Prime

    3 × 10 reps · 45 s rest

    Hinge at hips with a soft knee bend, lower bar along shins, drive hips forward to stand tall.

    Works: hamstrings, glutes, lower back

  2. Cable Standing Hip Flexor Pull

    3 × 12 reps each side · 30 s rest

    Attach ankle strap, drive knee up powerfully against cable resistance to fire up hip flexors.

    Works: hip flexors, core

  3. Treadmill Incline Fast Walk Ramp

    1 × 5 min · no rest

    Set a moderate incline and build pace gradually to raise heart rate and warm the legs.

    Works: legs, cardio

  4. Leg Press Dynamic Pump

    3 × 15 reps · 40 s rest

    Load moderately, press through full range at a controlled tempo to build blood flow in the legs.

    Works: quads, glutes

  5. Medicine Ball Rotational Slam

    3 × 10 reps each side · 30 s rest

    Rotate through the core and slam the ball down to one side explosively, engaging the whole trunk.

    Works: core, obliques, shoulders

  6. Barbell Front Rack Reverse Lunge

    3 × 10 reps each side · 40 s rest

    Hold bar in front rack, step back into a lunge, keep torso upright and drive through the front foot.

    Works: quads, glutes, core

  7. Rowing Machine Sprint Prime

    3 × 200 m · 30 s rest

    Row at a strong, quick pace focusing on leg drive and smooth finish to prime the posterior chain.

    Works: legs, back, cardio

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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