Workouts · Recovery

Pull-Up Bar Recovery Flow

Recovery · 35 min · 6 moves · pull-up bar, bench

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

The workout

1. Bar-Assisted Standing Side Stretch

   3 × 30 s each side · 15 s rest

   Hold the bar overhead with one hand, lean away gently to open the side body.

   Works: lats, obliques

2. Hanging Shoulder Roll Release

   3 × 30 s · 30 s rest

   Hang with soft grip, gently roll shoulders forward and back to release tension.

   Works: shoulders, lats

3. Park Bench Step-Through Stretch

   3 × 30 s each side · 20 s rest

   Place one foot on a bench, gently shift weight forward to stretch the hip flexor of the back leg.

   Works: hip flexors, quads

4. Standing Bar Grip Wrist Release

   3 × 20 s each side · 15 s rest

   Hold bar lightly, rotate wrist slowly in circles to release tension in forearms.

   Works: forearms, wrists

5. Grounded Walking Breath Circuit

   3 × 60 s · 20 s rest

   Walk slowly in a large circle, inhaling for 4 steps and exhaling for 4 steps.

   Works: full body, lungs

6. Bar Hang Gentle Sway

   3 × 20 s · 30 s rest

   Hang with relaxed shoulders, gently sway hips side to side to decompress the spine.

   Easier: Use a bench to reduce hang time if grip is fatigued.

   Works: lats, core, spine

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 recovery workouts

• Energize Small Space Flow 35 min · no equipment
• Outdoor Energy Reset 40 min · no equipment
• Rainy Day Outdoor Escape 40 min · resistance band
• Small Space Full Reset 40 min · foam roller, cable machine

Also in: Pull-up bar workouts

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