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mobility
Post-Training Recovery Flow
Search GooglePost-Training Recovery Flow is a beginner mobility exercise using bodyweight. It primarily trains hips and hamstrings and shoulders. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- hips, hamstrings, shoulders
- Secondary
- calves, chest, back, core
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning post-training recovery flow.
- — Choose a variation and range that let you keep complete control.
Execution
- — Walk until breathing settles, then use relaxed 90/90 hip switches, hip-flexor, hamstring, calf, and chest stretches without forcing range.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Walk until breathing settles, then use relaxed 90/90 hip switches, hip-flexor, hamstring, calf, and chest stretches without forcing range.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo post-training recovery flow
Regressions
- — Supported or reduced-range post-training recovery flow