Pull-Up Bar Mobility Break
A session to wake the body up and get it moving.
The workout
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Dead Hang Shoulder Release
3 × 20 s · 15 s rest
Hang from the bar with relaxed shoulders, letting the spine and shoulders decompress gently.
Easier: Use a resistance band under feet to reduce hanging bodyweight if needed.
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Hanging Knee Tuck Sway
2 × 8 reps · 20 s rest
From a hang, gently draw knees up and let hips sway side to side to mobilize the lower back.
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Standing Bar-Assisted Chest Opener
2 × 30 s · 15 s rest
Hold the bar behind you at hip height, step forward slightly and lean to open the chest and shoulders.
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Scapular Pull-Up
2 × 8 reps · 20 s rest
Hang from bar with arms straight, pull shoulder blades down and together without bending elbows.
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Standing Spinal Rotation
2 × 10 reps each side · 15 s rest
Stand tall near the bar, rotate torso side to side with arms loose to mobilize the spine before returning to work.
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
Also in: Pull-up bar workouts · Short workouts, 15 minutes or less