Recovery

Recovery + Mobility

The workout that makes every other workout work

35 min / 100–180 cal  / Stretch area / cardio floor / sauna

Why this works · equipment

Adaptation happens during recovery, not during training. Easy movement clears soreness, mobility work protects hips and shoulders from tennis wear, and consistent recovery days are what let you keep a 6-day week sustainable.

Grab at Life Time Perimeter

  • Foam roller
  • Mat
  • Bike
  • Sauna or steam room (optional)

Easy flush

Very easy spin

Bike

12 min · RPE 2–3 — blood flow only

Foam roll + mobility

Foam roll: quads, glutes, calves, lats

Foam roller

8 min · 60–90s per area, slow passes

90/90 hip switches + couch stretch

Mat

6 min · 2 min per side total

T-spine openers + shoulder CARs

Mat

5 min · Slow controlled rotations

Optional

Sauna or steam room

Sauna

10 min · Hydrate well after

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