MobilityStretch & Recovery
A 25-minute recovery session for women covering the core, back and hamstrings. Archer stepbacks open the hips through movement, 45-degree twisting hyperextensions mobilise and strengthen the lower back, and air twisting crunches finish with gentle rotation. Around 120 kcal.
Stretch & Recovery at a glance
- Level
- Beginner
- Duration
- 25 minutes
- Exercises
- 3
- Estimated burn
- ~120 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Core, Back, Hamstrings
- Category
- Mobility
- Made for
- Women
- Price
- Free
3 exercises in Stretch & Recovery
- 1Archer Stepback3 × 45s
- 245 degree twisting hyperextension3 × 30s
- 3air twisting crunch2 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Stretch & Recovery
Move slowly and breathe out at every end range. Two to three sets of 30 to 45 seconds. Best placed the day after a hard leg or back session — the point is making the next hard session possible, not adding to the fatigue.
Stretch & Recovery — questions
How long does Stretch & Recovery take?
About 25 minutes from the first set to the last. The session contains 3 exercises and burns roughly 120 kcal for an average trainee.
What equipment do you need for Stretch & Recovery?
Bodyweight, plus a bar or bench for a few movements. The session is built around Archer Stepback, 45 degree twisting hyperextension, air twisting crunch, and every exercise comes with a demo video in the GymiaFit app.
Is Stretch & Recovery suitable for beginners?
Yes. Stretch & 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 Stretch & Recovery work?
Core, Back, Hamstrings. 3 exercises, starting with Archer Stepback, 45 degree twisting hyperextension, air twisting crunch.
Is Stretch & Recovery free?
Yes. Stretch & 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.
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One tap puts every set, rep and rest timer of Stretch & Recovery into the GymiaFit app — free, no account tricks, no paywall.
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