Warm Weather Mobility Flow
A calm, steady session without rushing.
The workout
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Standing Ankle Circle Flow
2 × 45 s each side · 15 s rest
Balance on one leg, lift the other slightly and draw slow circles with the ankle, then reverse direction.
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Walking World's Greatest Stretch
3 × 6 reps each side · 20 s rest
Step into a long lunge, drop the back knee, rotate your torso toward the front leg, then step forward and repeat.
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Standing Figure-Four Hip Opener
3 × 30 s each side · 15 s rest
Cross one ankle over the opposite knee and sit the hips back slightly, feeling a gentle stretch through the hip.
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Slow Cat-Cow on All Fours
3 × 8 reps · 15 s rest
On hands and knees, alternate arching and rounding the spine slowly, syncing breath with each movement.
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Standing Forward Fold Sway
3 × 40 s · 15 s rest
Fold forward from the hips letting arms hang, gently swaying side to side to release the lower back.
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Open Air Shoulder Roll Walk
3 × 30 s · no rest
Walk slowly while rolling shoulders backward in big circles, opening the chest with each breath.
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Wide Stance Side Lunge Reach
3 × 8 reps each side · 20 s rest
Step wide to one side, bend that knee and reach both hands toward the foot, keeping the other leg straight.
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: No-equipment workouts · Home workouts