Workouts · Mobility

Stairway Mobility Recovery Flow

Mobility · 25 min · 5 moves · resistance bands

An easy session for a recovery day.

The workout

1. Band Stair Step Hip Circle

   2 × 8 reps each side · 20 s rest

   Loop band above knees, stand on step and circle raised knee slowly outward and back.

   Works: hips, glutes

2. Band Stair Calf Stretch Flow

   2 × 30 s each side · 20 s rest

   Place ball of foot on stair edge, gently lower heel down feeling calf lengthen.

   Works: calves, achilles

3. Band Seated Stair Spinal Twist

   2 × 30 s each side · 20 s rest

   Sit on step, anchor band to railing, gently rotate torso away holding light tension.

   Works: obliques, thoracic spine

4. Band Stair Ankle Mobility Flow

   2 × 10 reps each side · 15 s rest

   Loop band around foot, seated on step, flex and point ankle slowly through range.

   Works: ankles, calves

5. Band Stair Hamstring Glide

   2 × 30 s each side · 20 s rest

   Rest heel on higher step, loop band around foot, hinge gently forward at hips.

   Works: hamstrings, lower back

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

• Stairway Energize Mobility 22 min · pull-up bar
• Evening Beast Band Unwind 22 min · resistance band
• Rainy Day Mobility Flow 30 min · dumbbells, kettlebell
• Pre-Run Band Reset 18 min · resistance bands

Also in: Resistance band workouts

All workouts →