Active Recovery - Mobility & Foam Rolling
You recently completed a full body strength session involving heavy compound lifts. Since you don't have a foam roller, this session utilizes dynamic mobility and floor-based stretches to promote blood flow and restore range of motion.
25 min
Low
~120 cal
Intermediate
rest
active recovery
Warmup
(1)Low Intensity Treadmill Walk
3 min
Walk at a very casual pace to gently raise core temperature and increase circulation.
Main Workout
(3)World's Greatest Stretch (Bodyweight per side)
8 reps
2 sets
60s rest
Step into a deep lunge, place the opposite hand on the floor, and rotate your other arm toward the ceiling while keeping the back leg active.
90/90 Hip Switches (Bodyweight per side)
10 reps
2 sets
60s rest
Sit with both knees bent at 90-degree angles on the floor, then rotate your hips to swing both knees to the opposite side without using your hands for support.
Cat-Cow Stretch (Bodyweight)
12 reps
2 sets
60s rest
On all fours, inhale as you arch your back and look up, then exhale as you round your spine and tuck your chin to your chest.