Workouts · Mobility

Slow Morning Mobility Wake

Mobility · 8 min · 4 moves · dumbbells

An easy session for a recovery day.

The workout

1. Dumbbell Deadbug Reach

   2 × 8 reps each side · 15 s rest

   Lie back holding a light dumbbell overhead, extend opposite arm and leg slowly while pressing low back down.

   Weight: 2 kg · Works: core, shoulders

2. Dumbbell Loaded Hip Hinge Stretch

   2 × 30 s · 15 s rest

   Hold a light dumbbell in both hands, hinge slowly at hips keeping back flat to feel hamstring stretch.

   Weight: 3 kg · Works: hamstrings, lower back

3. Standing Dumbbell Thoracic Rotation

   2 × 10 reps each side · 15 s rest

   Hold a light dumbbell at chest, rotate torso slowly side to side keeping hips still.

   Weight: 2 kg · Works: obliques, upper back

4. Dumbbell Assisted Ankle Rock

   2 × 30 s each side · 10 s rest

   Hold a dumbbell for light counterbalance, rock forward over one ankle gently to mobilize it.

   Works: calves, ankles

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

• Quick Gym Mobility Reset 8 min · cable machine, foam roller
• 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: Dumbbell workouts · Short workouts, 15 minutes or less

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