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Active Recovery

A gentle, feel-good flow designed to loosen up everything after two hard training days. You'll move through full ranges of motion, ease out tension, and leave feeling more mobile and refreshed than when you started.

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Created by

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Workout Breakdown

Dynamic Warm-Up

1

Neck Movement (Three-Plane)

1 set × 30s

1

Shoulder Circle

1 set × 30s

1

Hip Circle

1 set × 30s

1

Leg Swing

1 set × 30s

1

Ankle Circle

1 set × 30s

Thoracic & Shoulder Mobility

1

Cat-Cow Stretch

2 sets × 40s, 40s

1

Thread the Needle

2 sets × 40s, 40s

1

Doorway Chest Stretch

2 sets × 40s, 40s

1

Thoracic Extension - Foam Roll

2 sets × 45s, 45s

1

Shoulder Stretch (Cross-Body)

2 sets × 40s, 40s

Hip & Lower Body Mobility

1

90/90 Hip Switch

2 sets × 50s, 50s

1

Pigeon Pose

2 sets × 50s, 50s

1

Kneeling Hip Flexor Stretch

2 sets × 45s, 45s

1

Seated Hamstring Stretch

2 sets × 45s, 45s

1

Adductor Stretch (Partner-Assisted)

2 sets × 45s, 45s

Spinal & Full Body Flow

1

Child's Pose

2 sets × 50s, 50s

1

Supine Spinal Twist

2 sets × 50s, 50s

1

Figure Four Stretch (Supine)

2 sets × 45s, 45s

1

Downward Facing Dog

2 sets × 45s, 45s

Cool Down

1

Supine Diaphragmatic Breathing

1 set × 60s

1

Supine Body Scan Hold

1 set × 60s