Rainy Chair Recovery Flow
An easy session for a recovery day.
The workout
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Chair-Supported Standing Forward Fold
3 × 30 s · 20 s rest
Hold the chair back for support, hinge forward from the hips and let your spine round gently over your legs.
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Bench Seated Spinal Twist
3 × 8 reps each side · 15 s rest
Sit tall on the bench, place one hand on the opposite knee and rotate your torso slowly, breathing out as you twist.
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Chair-Assisted Hamstring Stretch Fold
3 × 30 s each side · 15 s rest
Rest one heel on the seat of the chair, keep the leg straight and fold gently forward from the hip.
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Bench Step Mobility Reach
3 × 10 reps each side · 20 s rest
Step one foot up onto the low bench and reach the opposite arm overhead, moving slowly and with control.
Easier: Step onto a lower surface or skip the arm reach
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Chair Pigeon Hip Opener
3 × 30 s each side · 20 s rest
Sit on the edge of the chair, cross one ankle over the opposite knee, and gently press the knee down to open the hip.
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Standing Bench Calf Melt
3 × 30 s each side · 15 s rest
Place the ball of one foot on the bench edge and gently lower the heel to stretch the calf.
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: Chair workouts