After Strength Training Recovery — 15 Min

15-minute intermediate flexibility session focused on after strength training recovery. Includes 2 minutes of gentle preparation, 11 minutes of guided mobility

Duration

15 min

Difficulty

intermediate

Equipment

mat, wall

Muscle groups

calves, chest, full body, hamstrings, hip flexors, quadriceps, shoulders

Exercises

1. 1. Gentle standing march

   1 sets · 2 min total reps

   March slowly in place while swinging arms to warm joints. Move gently within a pain-free range; breathe normally.

2. 2. Cross-body shoulder stretch

   1 sets · 2 min total (both sides combined) reps

   Bring one arm across the chest and support it above the elbow; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

3. 3. Wall pec stretch

   1 sets · 2 min total (both sides combined) reps

   Place bent elbow against wall at shoulder height and rotate torso away gently; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

4. 4. Standing quadriceps stretch

   1 sets · 2 min total (both sides combined) reps

   Hold a stable support, bring heel toward glutes while keeping knees aligned; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

5. 5. Standing hamstring hinge

   1 sets · 2 min total (both sides combined) reps

   Place heel ahead of you, soften support knee and hinge at hips with a long spine; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

6. 6. Kneeling hip flexor stretch

   1 sets · 2 min total (both sides combined) reps

   Half kneel with padding, tuck pelvis slightly and shift forward without arching; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

7. 7. Wall calf stretch

   1 sets · 1 min total (both sides combined) reps

   Step one foot back with heel down, lean into wall gently; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

8. 8. Slow nasal breathing

   1 sets · 2 min total reps

   Breathe comfortably and slowly, without breath holds, allowing shoulders to relax. Move gently within a pain-free range; breathe normally.