Post-Workout Recovery Protocol
A 10–15 minute recovery sequence for after strength training or conditioning work. Combines static stretching with optional soft tissue work to maintain range of motion and promote recovery.
The Sequence
Static Stretching (8 min)
| Order | Exercise | Duration |
|---|---|---|
| 1 | 90/90 Hip Stretch | 60 sec per side |
| 2 | Pigeon Stretch | 60 sec per side |
| 3 | Couch Stretch | 45 sec per side |
| 4 | Classic Triceps & Lat Stretch | 30 sec per side |
| 5 | Child’s Pose | 60 sec |
Optional Soft Tissue (5 min)
Add any of these based on what you trained:
| Trained | Soft Tissue Work |
|---|---|
| Upper body | T-Spine Roller Smash, Shoulder Rotator Smash |
| Lower body | Psoas Foam Roller |
| Full body | T-Spine Ball Smash, Forearm Smash |
Tip
Post-workout is the best time for static stretching — your tissues are warm and more receptive to lengthening. Hold each stretch at a comfortable intensity, not maximum.