Recovery & mobility · Professional
Recovery & mobility – Professional
Complete recovery routine for heavy training weeks.
Duration~25 min
Activities11
WhereHome or court
NeedsJust you
Recovery
- Recovery walk — 10 min
- Cat-cow mobility — 8 reps
- 90/90 hip switches — 8 reps each side
- Lunge with rotation (world's greatest stretch) — 4 reps each side
- Thoracic open book — 8 reps each side
- Band-assisted hamstring stretch — 2 × 30 s each side · 10 s rest
- Calf stretch — 30 s each side
- Hip-flexor stretch — 30 s each side
- Shoulder cross-body stretch — 30 s each side
- Wrist & forearm preparation — 1 min
- Slow breathing reset — 2 min
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