Workouts · Mobility

Quick Gym Mobility Reset

Mobility · 8 min · 4 moves · cable machine, foam roller

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

The workout

1. Cable Column Overhead Reach Flow

   3 × 30 s · 15 s rest

   Hold cable handle low, reach arm up and across body rotating torso smoothly.

   Works: shoulders, spine

2. Foam Roller Quad Glide Ease

   1 × 40 s each side · no rest

   Lie prone over roller under thighs, roll slowly to release quad tension.

   Works: quads

3. Smith Rack Assisted Deep Squat Flow

   3 × 10 reps · 15 s rest

   Hold Smith bar lightly for balance, sink into a deep squat and rise smoothly to mobilize hips and ankles.

   Works: hips, ankles, quads

4. Bench Supported Hip Flexor Opener

   2 × 30 s each side · 15 s rest

   Rear foot on bench in a kneeling lunge, gently press hips forward to open the front of the hip.

   Works: hip flexors

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

• Slow Morning Mobility Wake 8 min · dumbbells
• Quiet Recovery Reset Flow 8 min · no equipment
• Bench Mobility Flow 10 min · no equipment
• Pull-Up Bar Mobility Break 10 min · pull-up bar

Also in: Gym workouts · Short workouts, 15 minutes or less

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