Small Space Full Recovery
An easy session for a recovery day.
The workout
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Foam Roller Quad Release
3 × 45 s each side · 15 s rest
Lie prone over roller under thighs, slowly roll from hip to knee applying gentle pressure.
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Cable Assisted Standing Hamstring Stretch
3 × 40 s each side · 15 s rest
Loop a low cable strap around one foot, extend leg forward gently to feel a hamstring stretch.
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Machine-Assisted Seated Row Light
3 × 15 reps · 30 s rest
Set light resistance, sit tall and pull handles slowly to ribs, squeezing shoulder blades.
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Recumbent Bike Easy Spin
1 × 8 min · no rest
Pedal at a light, easy pace on low resistance, focusing on smooth breathing.
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Smith Machine Assisted Squat Hold
3 × 30 s · 30 s rest
Set bar at comfortable height, lower into a shallow squat and hold gently, using rack for balance.
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Dumbbell Overhead Reach Stretch
2 × 40 s · 15 s rest
Hold a very light dumbbell in both hands overhead, lean gently side to side to open the ribs.
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: Gym workouts · Dumbbell workouts