Workouts · Mobility

Staircase Mobility Energizer

Mobility · 35 min · 6 moves · stairs, pull-up bar

A session to wake the body up and get it moving.

The workout

1. Stair Step Hip Circle Drive

   3 × 10 reps each side · 20 s rest

   Place foot on a step, circle knee outward and inward to open hip joint dynamically.

   Works: hips, glutes

2. Stair Ankle Rock Mobilizer

   3 × 30 s each side · 15 s rest

   Place ball of foot on step edge, rock heel down and up to mobilize ankle through full range.

   Works: ankles, calves

3. Stair Elevated Lunge Reach Flow

   3 × 12 reps each side · 20 s rest

   Front foot on step, back knee lowers toward floor while reaching same-side arm overhead.

   Works: hips, quads, shoulders

4. Pull-Up Bar Overhead Reach Sway

   3 × 40 s · 20 s rest

   Hang lightly from bar and sway hips gently side to side to decompress spine and open shoulders.

   Works: shoulders, spine

5. Stair Step Up Knee Circle Flow

   3 × 10 reps each side · 20 s rest

   Step up onto stair, lift knee and circle it outward before stepping back down slowly.

   Works: hips, glutes, core

6. Stair Calf Stretch Bounce Flow

   3 × 30 s each side · 15 s rest

   Heel drops off stair edge, gently bounce to stretch calf then rise onto toes.

   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

• Bench Mobility Wind-Down 40 min · bench
• Travel Space Flow Session 40 min · dumbbells
• Rainy Day Mobility Flow 30 min · dumbbells, kettlebell
• Stairway Mobility Recovery Flow 25 min · resistance bands

Also in: Pull-up bar workouts

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