Active Recovery - Yoga & Mobility
Following your recent full-body hypertrophy session, this routine focuses on restoring range of motion and promoting blood flow to help muscles recover. This session aims to alleviate tightness in the hips and spine through gentle, controlled movement.
Warmup
(1)Cat-Cow Stretch
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.
Main Workout
(3)Sun Salutation Flow
A continuous flow from standing forward fold to plank, upward-facing dog, and downward-facing dog. Focus on synchronization of breath and movement.
90/90 Hip Switches
Sit on the floor with your knees bent at 90-degree angles in front and to the side. Rotate your hips to switch legs to the opposite side while keeping your torso upright.
Thread the Needle
From a quadruped position, reach one arm under your body and across the floor, lowering your shoulder to the mat to stretch the upper back and shoulders.