MobilityActive Recovery
A 30-minute low-intensity recovery day for men: thoracic rotation stretches, anti-rotation plank holds and bodyweight single-leg deadlifts. It is designed for the day after heavy squats or deadlifts, where the goal is blood flow, hip and mid-back range of motion, and balance work — not fatigue.
Active Recovery at a glance
- Level
- Beginner
- Duration
- 30 minutes
- Exercises
- 3
- Estimated burn
- ~160 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Core, Glutes, Hamstrings
- Category
- Mobility
- Made for
- Men
- Price
- Free
3 exercises in Active Recovery
- 1Middle back rotation stretch3 × 30s
- 2Alternate arm leg plank hold3 × 12
- 3Bodyweight single leg deadlift3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Active Recovery
Nothing here should exceed a 5/10 effort. Breathe out fully at the end range of each rotation stretch, and treat the single-leg deadlift as a balance drill: slow down, touch the floor lightly, stand tall. Rest as little or as much as you like — this session is meant to leave you fresher than it found you.
Active Recovery — questions
How long does Active Recovery take?
About 30 minutes from the first set to the last. The session contains 3 exercises and burns roughly 160 kcal for an average trainee.
What equipment do you need for Active Recovery?
Bodyweight, plus a bar or bench for a few movements. The session is built around Middle back rotation stretch, Alternate arm leg plank hold, Bodyweight single leg deadlift, and every exercise comes with a demo video in the GymiaFit app.
Is Active Recovery suitable for beginners?
Yes. Active Recovery is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Active Recovery work?
Core, Glutes, Hamstrings. 3 exercises, starting with Middle back rotation stretch, Alternate arm leg plank hold, Bodyweight single leg deadlift.
Is Active Recovery free?
Yes. Active Recovery is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Active Recovery into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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