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Active Recovery

Day 4 is a rest and recovery day. This gentle session focuses on joint mobility, light movement, and body awareness to promote blood flow and reduce stiffness without adding fatigue. Perfect after three days of training.

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Workout Breakdown

Joint Warm-Up

1

Wrist Forward and Back Bends

1 set × 60s

1

Finger Flexion and Extension

1 set × 60s

1

Toe Flexion and Extension

1 set × 60s

Gentle Mobility

1

Scapular Shrug

2 sets × 10 reps, 10 reps

1

Serratus Wall Slide

2 sets × 10 reps, 10 reps

1

Pelvic Tilt

2 sets × 12 reps, 12 reps

1

Torso Twist

2 sets × 12 reps, 12 reps

Light Movement

1

Single-Leg Balance

2 sets × 10 reps, 10 reps

1

Glute Bridge

2 sets × 10 reps, 10 reps

1

Superman

2 sets × 10 reps, 10 reps

Cool Down Holds

1

Shoulder Extension Stretch

1 set × 45s

1

Backbend (Shoulder Bridge)

1 set × 30s

1

Side Bend

1 set × 40s

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