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Active Recovery

A restorative stretch session designed to open up your shoulders and hips after two days of hard work. Expect to feel looser, taller, and ready to crush the rest of the week.

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Created by

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Workout Breakdown

Dynamic Warm-Up

1

Neck Roll

1 set × 30s

2

Shoulder Circle

1 set × 30s

3

Hip Circle

1 set × 30s

4

Cat-Cow Stretch

1 set × 40s

5

Thoracic Rotation

2 sets × 30s, 30s

Shoulder Opening Sequence

1

Doorway Chest Stretch

2 sets × 45s, 45s

2

Cross Body Shoulder Stretch

2 sets × 40s, 40s

3

Sleeper Stretch

2 sets × 45s, 45s

4

Thread the Needle

2 sets × 45s, 45s

5

Overhead Shoulder Stretch

2 sets × 40s, 40s

6

Lat Hang

3 sets × 30s, 30s, 30s

7

Shoulder Dislocate - Resistance Band

2 sets × 40s, 40s

Hip Opening Sequence

1

90/90 Hip Switch

2 sets × 60s, 60s

2

Pigeon Pose

2 sets × 60s, 60s

3

Lizard Pose

2 sets × 50s, 50s

4

Butterfly Stretch

2 sets × 50s, 50s

5

Deep Squat Hold

2 sets × 45s, 45s

6

Hip Flexor Stretch

2 sets × 50s, 50s

Integrated Flow & Cool Down

1

World's Greatest Stretch

2 sets × 45s, 45s

2

Supine Spinal Twist

2 sets × 45s, 45s

3

Child's Pose

1 set × 60s

4

Seated Forward Fold

1 set × 60s