← All workouts
Recover & recharge
ACTIVE RECOVERY
All levelsOngoingOff days — 20-30 min
Do this on your off days. Nothing should feel like work — the goal is blood flow and range of motion.
The Exercises
Sign in to mark exercises complete and track your progress.
01Easy Walk
15-20 min
Nasal breathing, conversational pace.
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01
Easy Walk
15-20 min
Nasal breathing, conversational pace.
02Foam Roll Quads
60 sec per leg
Slow rolls, pause on tight spots.
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02
Foam Roll Quads
60 sec per leg
Slow rolls, pause on tight spots.
03Foam Roll Upper Back
60 sec
Arms crossed, small extensions.
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03
Foam Roll Upper Back
60 sec
Arms crossed, small extensions.
04Child's Pose
60 sec
Reach long, breathe into the back.
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04
Child's Pose
60 sec
Reach long, breathe into the back.
05Pigeon Stretch
60 sec per side
Square the hips, fold forward.
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05
Pigeon Stretch
60 sec per side
Square the hips, fold forward.
06Box Breathing
5 min
4 in, 4 hold, 4 out, 4 hold.
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06
Box Breathing
5 min
4 in, 4 hold, 4 out, 4 hold.
