Mobility & Recovery Day
An active-recovery session to restore range of motion between hard training days.
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- Beginner
- Difficulty
- 20 min
- Duration
- 60–81
- Burn estimate (kcal)
- 2x/week
- Frequency
Difficulty 1 out of 5
Equipment required
- Yoga Mat
- Foam Roller
Muscles targeted
- Full Body
- Lower Back
- Hips
The workout (9 total sets)
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World's Greatest Stretch
Full Body · Bodyweight
2 × 5 per side
20s rest
Cat-Cow Stretch
Lower Back · Bodyweight
2 × 10 cycles
20s rest
Kneeling Hip Flexor Stretch
Quadriceps · Bodyweight
2 × 45 sec per side
20s rest
Downward-Facing Dog
Hamstrings · Yoga Mat
2 × 45 sec
20s rest
Child's Pose
Lower Back · Yoga Mat
1 × 90 sec
0s rest
Safety tips
- Keep intensity low — this session should leave you feeling better, not fatigued.
Common mistakes
- Turning a recovery day into another hard workout
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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition.