Small Space Gentle Wind-Down
An easy session for a recovery day.
The workout
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Seated Band Shoulder Stretch
3 × 30 s each side · 15 s rest
Hold band overhead with both hands, gently lean to one side to stretch the lat and shoulder.
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Band-Assisted Standing Forward Fold
3 × 40 s · 20 s rest
Loop band under feet, hold ends and fold forward slowly, letting the band assist a deeper release.
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Banded Hip Opener Circle
3 × 8 reps each side · 20 s rest
Loop band above knees, circle one knee outward slowly to open the hip joint.
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Gentle Band Chest Opener
3 × 30 s · 15 s rest
Hold band with arms extended, slowly pull apart to open chest and roll shoulders back.
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Floor Band Hamstring Release
3 × 30 s each side · 15 s rest
Lie on back, loop band around one foot, extend leg upward and gently pull toward chest.
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Reclined Spinal Twist Release
2 × 45 s each side · no rest
Lie on back, drop bent knees to one side while arms rest wide, breathing slowly into the twist.
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: Resistance band workouts