# Active Recovery

A gentle 15-20 minute flexibility session targeting shoulder and hip mobility to support recovery after recent upper body and skill work. Dynamic movements ease you in before progressing to longer holds across key muscle groups.

## Dynamic Warm-Up

- 1 × 40s Torso Twist
- 1 × 40s Scapular Shrug

## Shoulder & Upper Body Openers

- 1 × 45s Shoulder Extension Stretch
- 1 × 45s Serratus Wall Slide
- 1 × 45s External Rotation - Resistance Band

## Hip & Lower Body Openers

- 1 × 50s Squat (Full-Depth)
- 1 × 45s Pelvic Tilt
- 1 × 50s Backbend (Shoulder Bridge)

## Full Body Holds

- 1 × 40s Backbend (Shoulder Bridge)
- 1 × 40s Side Bend