Active Recovery - Foam Rolling and Stretching

Following your challenging back and biceps sessions, this routine focuses on mobility and deep stretching to facilitate muscle recovery and improve joint health without the need for a foam roller.

30 min

Low

~120 cal

Intermediate

Recovery

Mobility

Warmup

(1)

Stationary Bike

3 min

Cycle at a gentle, low-intensity pace to increase core body temperature and blood flow to the muscles.

Main Workout

(2)

Dynamic Mobility Flow

10 reps

3 sets

30s rest

Weight is added weight only. Perform a controlled flow of cat-cow, bird-dog, and the world's greatest stretch to mobilize the spine, hips, and shoulders.

Full Body Static Stretching

1 reps

1 sets

15 min

Weight is added weight only. Hold each position for 45-60 seconds, targeting the chest, lats, biceps, and hip flexors to alleviate tightness from previous training.