beginnerMotion-Lab Made

Full Body Recovery

A comprehensive post-workout or rest-day protocol moving through the whole body — from calves to spine to hips — to promote recovery and flexibility.

9 exercises · ~12 min

HipsHamstringsLower backUpper back

Downward Dog

HamstringsCalvesShoulders60s

Cobra Stretch

Lower backChest60s

Butterfly Stretch

HipsAdductors60s

Samson Stretch

×2 sides

Hip flexorsLower backUpper back60s ×2

Prayer Lat Stretch

×2 sides

Upper backLower back60s ×2

V-Sit Center Hold

HamstringsAdductorsLower back60s

3-Legged Downward Dog

×2 sides

HipsHamstringsShoulders45s ×2

90/90 Hip Rotations

HipsGlutesLower back60s

Cat Cow

Lower backUpper back60s

Build your own protocols

Create custom stretching sequences from 75+ exercises and run them as guided sessions.