Stairway Band Reboot
A session to wake the body up and get it moving.
The workout
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Step Tap Wake-Up
3 × 40 s · 15 s rest
Lightly tap one foot up onto the first step and back down, alternating sides at an easy pace.
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Band Step-Out Lateral Walk
3 × 10 reps each side · 20 s rest
Loop the band around thighs, step sideways onto a stair edge and back, keeping tension steady.
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Banded Stair Row
3 × 12 reps · 20 s rest
Anchor the band around a railing, step back and row elbows to ribs while standing on a lower step.
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Step-Up Knee Drive Flow
3 × 10 reps each side · 20 s rest
Step onto a stair, drive the trailing knee up gently, then step down with control.
Easier: Skip the knee drive, just step up and down.
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Banded Standing Chest Press
3 × 12 reps · 20 s rest
Anchor band behind you on the railing, press hands forward at chest height with control.
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Stair Calf Raise Energizer
3 × 15 reps · 15 s rest
Stand with heels hanging off a stair edge, rise onto toes then lower below the step for a full stretch.
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 recovery workouts
Also in: Resistance band workouts