Travel Space Flow Session
A session made for outside, in a park or on a path.
The workout
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Standing Sun Salutation Flow
4 × 45 s · 20 s rest
Move slowly through reach up, forward fold, halfway lift, and return to standing with breath.
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Dumbbell Loaded Deep Squat Hold
3 × 40 s · 20 s rest
Hold a light dumbbell at chest, sink into a deep squat and gently rock side to side to open hips.
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Kneeling Thoracic Rotation Flow
3 × 8 reps each side · 15 s rest
From kneeling tabletop, sweep one arm out and up rotating through the upper spine slowly.
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Dumbbell Standing Hip Hinge Flow
3 × 10 reps · 20 s rest
Hold dumbbell with both hands, hinge slowly at hips keeping spine long, feel hamstring stretch, return up.
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Standing Quad Reach Stretch
3 × 30 s each side · 15 s rest
Balance on one leg, hold opposite ankle behind you, gently press hip forward to stretch the quad.
Easier: Hold a wall for balance.
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Dumbbell Wall Assisted Ankle Rock
3 × 30 s each side · 15 s rest
Hand on wall for support, rock body weight forward over bent ankle to mobilize the joint slowly.
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Seated Butterfly Rock Flow
3 × 45 s · 20 s rest
Soles of feet together, gently rock knees up and down while keeping spine tall.
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Standing Full Body Reach Flow
3 × 40 s · 15 s rest
Reach arms overhead and side to side in slow flowing arcs, syncing movement with breath.
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: Dumbbell workouts