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Active Recovery

A gentle 15-20 minute flexibility session targeting shoulder and hip mobility to support recovery after recent upper body and skill work. Dynamic movements ease you in before progressing to longer holds across key muscle groups.

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Created by

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Workout Breakdown

Dynamic Warm-Up

1

Torso Twist

1 set × 40s

1

Scapular Shrug

1 set × 40s

Shoulder & Upper Body Openers

1

Shoulder Extension Stretch

1 set × 45s

1

Serratus Wall Slide

1 set × 45s

1

External Rotation - Resistance Band

1 set × 45s

Hip & Lower Body Openers

1

Squat (Full-Depth)

1 set × 50s

1

Pelvic Tilt

1 set × 45s

1

Shoulder Bridge

1 set × 50s

Full Body Holds

1

Backbend (Shoulder Bridge)

1 set × 40s

1

Side Bend

1 set × 40s