Pull-Up Bar Wake-Up Flow
A hard session for a day you have energy to spend.
The workout
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Bar Hang Dead Stretch
3 × 30 s · 20 s rest
Grip the bar and hang with relaxed shoulders, letting the spine and lats lengthen fully.
Easier: Use a resistance band or box to reduce hanging weight
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Bar Hanging Scapular Shrug
3 × 10 reps · 20 s rest
From a dead hang, pull the shoulder blades down and together without bending the elbows, then release.
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Bar-Assisted Standing Side Bend
3 × 20 s each side · 15 s rest
Hold the bar with one hand, walk feet slightly away and lean sideways to stretch the opposite flank.
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Hanging Knee Rock Mobility
3 × 8 reps · 20 s rest
From a light hang, gently rock the knees forward and back to mobilize the shoulders and hips together.
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Bar Assisted Deep Squat Hold Reach
3 × 30 s · 20 s rest
Hold the bar lightly for balance, sink into a deep squat and let it open the hips and ankles.
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Standing Bar Shoulder Roll Wake-Up
3 × 10 reps · 15 s rest
Holding the bar loosely at shoulder height, roll the shoulders in big slow circles to energize the upper body.
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: Pull-up bar workouts · Short workouts, 15 minutes or less