Rainy Day Bar Flow Energize
A session to wake the body up and get it moving.
The workout
-
Pull-Up Bar Hanging Shoulder Swing
3 × 30 s · 25 s rest
Hang from the bar with soft knees, gently swing torso side to side to open the shoulders and lats.
Easier: Keep feet lightly on floor for support
-
Pull-Up Bar Active Hang Stretch
3 × 30 s · 25 s rest
Hang fully extended from the bar, let the spine lengthen and breathe deeply into the stretch.
-
Bodyweight Dynamic Lunge Twist Flow
3 × 10 reps each side · 20 s rest
Step into a lunge and rotate torso toward front leg, flowing smoothly back to standing.
-
Pull-Up Bar Scapular Pull Flow
3 × 10 reps · 25 s rest
Hang from the bar, without bending elbows, pull shoulder blades down and together then release.
-
Bodyweight Flowing Cat Cow Sequence
3 × 45 s · 20 s rest
On hands and knees, alternate arching and rounding the spine in a smooth continuous flow.
-
Pull-Up Bar Knee Raise Sway
3 × 8 reps · 25 s rest
Hang from the bar and gently sway raised knees side to side to mobilize the hips and core.
-
Bodyweight Standing Reach and Twist Flow
3 × 10 reps each side · 20 s rest
Reach one arm high then rotate to sweep it across the body, flowing continuously between sides.
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