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Beginnermobility
Active Recovery Mobility Flow
Low intensity mobility and flexibility routine for recovery days.
20 min
None
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Benefits
- recovery
- flexibility
- circulation
- joint health
Exercise Breakdown
Child's Pose
60 seconds • Rest 0 seconds
Sit back on heels, reach arms forward, relax spine.
Thread the Needle
3x30s each side • Rest 0 seconds
From quadruped, slide one arm under opposite armpit.
Hip Flexor Lunge Stretch
3x30s each side • Rest 0 seconds
Kneel, drive hips forward gently to stretch hip flexor.
Seated Butterly Stretch
60 seconds • Rest 0 seconds
Sit, bring soles together, press knees toward floor.
Downward Dog Calf Stretch
60 seconds • Rest 0 seconds
Push hips back, heels toward floor, press chest to thighs.
Supine Hamstring Stretch (band or strap)
2x30s each leg • Rest 0 seconds
Lie supine, loop strap under foot, extend leg upward.
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