Workouts · Mobility

Rainy Day Recovery Reset

Mobility · 10 min · 4 moves · dumbbells

An easy session for a recovery day.

The workout

1. Dumbbell Light Shoulder Circle Flow

   2 × 10 reps each direction · 15 s rest

   Hold very light dumbbells at your sides and circle the shoulders slowly forward then backward, keeping the movement gentle.

   Works: shoulders

2. Dumbbell Assisted Hip Hinge Stretch

   2 × 8 reps · 15 s rest

   Hold a light dumbbell in each hand and hinge slowly at the hips, letting the weight guide a gentle hamstring stretch.

   Easier: Use bodyweight only if fatigued.

   Works: hamstrings, lower back

3. Dumbbell Supported Kneeling Lunge Melt

   2 × 30 s each side · 15 s rest

   Kneel in a lunge holding light dumbbells for balance, sink hips forward slowly and breathe into the stretch.

   Works: hip flexors, quads

4. Dumbbell Light Overhead Reach Sway

   1 × 45 s · no rest

   Hold one light dumbbell overhead with both hands and sway gently side to side, softening through the ribs.

   Works: lats, shoulders

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

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

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

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