Workout Routine

Free

FBB Active Recovery

by andry

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Hip Mobility

Hip 90/90 shin box rotation

Set
Reps
Rest time
1
20
10 sec

Hip 90/90 shin box rotation

1×20

Hip 90/90 hold

Set
Time
Rest time
1
60 sec
10 sec
2
60 sec
10 sec
3
60 sec
10 sec
4
60 sec
10 sec

Hip 90/90 hold

4×60 s

Cossack Squat

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec
4
10
0 sec

Cossack Squat

4×10

Standing Wide-leg Adductor Stretch

Set
Time
Rest time
1
60 sec
10 sec
2
60 sec
10 sec
3
60 sec
10 sec
4
60 sec
10 sec

Standing Wide-leg Adductor Stretch

4×60 s

Deep Squat Hold

Set
Time
Rest time
1
60 sec
10 sec
2
60 sec
10 sec

Deep Squat Hold

2×60 s

Overhead

Side Lying Thoracic Rotation

Set
Time
Rest time
1
120 sec
10 sec
2
120 sec
10 sec

Side Lying Thoracic Rotation

2×120 s

T Spine Can Opener

Set
Time
Rest time
1
120 sec
10 sec

T Spine Can Opener

1×120 s

Prayer Stretch

Set
Time
Rest time
1
120 sec
0 sec

Prayer Stretch

1×120 s

Prone Swimmer

Set
Reps
Rest time
1
10
0 sec

Prone Swimmer

1×10