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Bodyweight Strength Foundation →

Active Recovery

A gentle, feel-good mobility flow to help your body bounce back and move better. You'll loosen up tight spots from your first two workouts and leave feeling refreshed and more flexible.

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Created by

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Workout Breakdown

Warm-Up

1

Neck Movement (Three-Plane)

1 set × 30s

1

Shoulder Circle

1 set × 30s

1

Hip Circle

1 set × 30s

1

Ankle Circle

1 set × 30s

1

Cat-Cow

1 set × 45s

Upper Body Mobility

1

Chest Doorway Stretch

2 sets × 30s, 30s

1

Thread the Needle

2 sets × 30s, 30s

1

Thoracic Rotation

2 sets × 30s, 30s

1

Child's Pose Lat Stretch

2 sets × 40s, 40s

Lower Body Mobility

1

90/90 Hip Switch

2 sets × 40s, 40s

1

Kneeling Hip Flexor Stretch

2 sets × 40s, 40s

1

Figure Four Stretch (Supine)

2 sets × 40s, 40s

1

Seated Hamstring Stretch

2 sets × 40s, 40s

1

Calf Stretch

2 sets × 30s, 30s

Cool Down & Breathwork

1

Supine Spinal Twist

1 set × 45s

1

Happy Baby Pose

1 set × 45s

1

Supine Diaphragmatic Breathing

1 set × 60s