Active Recovery & Mobility (Gym-Based)
You recently completed a challenging upper body session. Today is for active recovery with gentle cardio, stretching, and mobility work to help your body reset and stay injury-free.
Warmup
(3)Treadmill Walk
Walk at an easy pace to gently increase blood flow and heart rate.
Arm Circles
Stand with arms outstretched and perform controlled forward and backward circles.
Leg Swings
Hold onto a stable surface, swing one leg forward and backward, then switch legs.
Main Workout
(6)Foam Rolling – Upper Back & Lats
Roll slowly on the foam roller, focusing on upper back and sides. Spend 30 seconds per area.
Foam Rolling – Quads & Hamstrings
Roll gently across the front and back of your thighs. Pause on any tight spots.
World’s Greatest Stretch
Step forward into a lunge, place both hands on the ground, twist torso toward front leg, then switch sides.
Scapular Wall Slides
Stand with back against a wall, arms at 90°, slide arms upward and downward, keeping contact with the wall.
Cat-Cow Stretch
On hands and knees, alternate arching and rounding your back in a slow, controlled manner.
Downward Dog to Cobra Flow
From a downward dog, flow into cobra pose, then return. Repeat smoothly.
Cooldown
(2)Seated Hamstring Stretch
Sit with legs extended, reach toward your toes and hold. Keep the back flat.
Chest Opener Stretch
Clasp hands behind your back and lift slightly to stretch the chest, hold the position.