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Libraries · Recovery & Mobility

Mobility & Recovery Library

Active recovery flows, stretch protocols, and daily mobility routines — categorised by body region and training goal.

Hip Mobility

10–15 min

Improve hip flexor length, external rotation, and squat depth.

90/90 Hip Stretch

Pigeon Pose

Couch Stretch

Hip Circle

Frequency: Daily or pre-lower body session

Thoracic Spine

8–12 min

Restore t-spine rotation and extension for overhead and pressing.

Thread the Needle

T-Spine Extension over Foam Roller

Open Books

Cat-Cow

Frequency: Daily for desk workers, pre-upper body

Ankle Dorsiflexion

5–8 min

Increase dorsiflexion range for squat depth and running mechanics.

Ankle CARs

Wall Ankle Stretch

Banded Distraction

Calf Stretch

Frequency: Daily pre-squat or post-training

Shoulder / Upper Body

10–12 min

Improve shoulder external rotation, flexion, and scapular control.

Band Dislocates

Wall Angels

Sleeper Stretch

Cuban Rotation

Frequency: Pre-upper body or daily

Full-Body Recovery Flow

20–25 min

Full-body active recovery — reduce DOMS, restore range of motion.

Inchworm

World's Greatest Stretch

Downward Dog

Child's Pose

Supine Spinal Twist

Frequency: Active rest days, post-training

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