# Active Recovery

A gentle active recovery day to keep your body moving and your blood flowing. This easy walk and mobility flow will help you bounce back stronger for your next session!

## Light Walk

- 1 × 1200s Brisk Walk _(Easy, comfortable pace — you should be able to hold a conversation)_

## Post-Walk Mobility

- 1 × 10 Leg Swing _(Each leg, front to back)_
- 1 × 10 Hip Circle _(Clockwise then counterclockwise)_
- 1 × 10 Ankle Circle _(Each foot, clockwise then counterclockwise)_
- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Standing Single-Leg Hamstring Stretch _(Each leg)_
- 1 × 30s Hip Flexor Stretch _(Each side)_
- 1 × 45s Child's Pose _(Breathe deeply and relax into the stretch)_
- 1 × 10 Cat-Cow _(Slow and controlled, breathe through each rep)_