Stretches by muscle group
Quad stretches
In this short video I go over different positions and angles to stretch your quads that will help alleviate hip pain/tension and/or knee pain.
Hamstrings - stretch and activate
In this short video, I teach slow, intense movements that lengthen and strengthen the hamstrings - syncing up feet to hip rotators and explain (in short) how to connect the feet to the hips!
Full Restorative Workout
Full body gentle movement with full core activation to generate heat and promote muscle recovery.
Recovery Workouts For Strength Training
These are the workouts I replaced my strength style squat, bench press, and deadlift workouts with for a recovery week to help increase mobility and relieve tension. I also did stretching and SMR of tight muscles. It is very restorative and I came back so much stronger. These routines done with 3 sets take around an hour to an hour and a half depending how much rest you need between sets.
As for how many sets I recommend:
3 is more intense and great for progress in mobility and stability, a less intense recovery week may be needed after, using 1-2 sets.
If you are newer to fitness or using it specifically for recovery start with 1-2 sets. 1 set of each should take 20-30 minutes and would be a nice way to start or end the day, start your workout with, or use for an active recovery week.
If you struggle with any of these or find any of it to not be challenging enough, feel free to reach out to me for a substitution. Enjoy!
Squat routine recovery workout
Bench routine recovery workout
Deadlift routine recovery workout