Stairway Energize Mobility
A session to wake the body up and get it moving.
The workout
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Step Hip Circle Opener
3 × 8 reps each side · 15 s rest
Place one foot on a step and circle the hip in a wide slow arc to open the joint, keeping standing leg soft.
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Bar Hang Shoulder Melt
3 × 20 s · 20 s rest
Hang from the pull-up bar with relaxed shoulders, letting the spine lengthen and gently sway side to side.
Easier: Use a lower bar or box to keep feet grounded if full hang is too intense.
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Stair Ankle Roll Climb
3 × 30 s · 15 s rest
Step up and down slowly on a single stair, rolling through the ankle fully at the top of each rep.
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Bar Assisted Deep Squat Reach
3 × 10 reps · 20 s rest
Hold the bar lightly for balance, sink into a deep squat, and reach one arm overhead as you rotate, alternating sides.
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Stair Lateral Step Mobilizer
3 × 30 s · 15 s rest
Step sideways up and down the stair, opening hips and swinging arms to build heat and range.
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Bar Hanging Knee Sweep
3 × 8 reps · 20 s rest
Hang from the bar and gently sweep bent knees side to side to mobilize the lower spine and hips.
Easier: Keep toes lightly touching ground for support.
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
Also in: Pull-up bar workouts