Small Space Full Reset
An easy session for a recovery day.
The workout
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Foam Roller Lat Melt
3 × 45 s each side · 15 s rest
Lie sideways over the roller under the armpit, slowly roll from shoulder to lower rib, breathing deeply.
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Cable Assisted Hip Flexor Stretch
3 × 40 s each side · 15 s rest
Kneel in a half-lunge near the cable rack, gently press hips forward while keeping ribs down.
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Machine Assisted Seated Hamstring Stretch
3 × 45 s each side · 15 s rest
Sit on a flat bench, extend one leg, hinge forward from the hips keeping spine long until a gentle stretch is felt.
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Light Treadmill Recovery Walk
1 × 8 min · no rest
Walk at an easy conversational pace to gently circulate blood flow and ease travel stiffness.
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Stability Ball Slow Spine Roll
3 × 30 s · 20 s rest
Sit on the ball, walk feet forward to recline slightly, roll through the spine slowly to release tension.
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Seated Cable Shoulder Opener
3 × 12 reps · 20 s rest
Set cable low, hold handle with straight arm, rotate torso gently to open the chest and shoulder.
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