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Recovery | Apex ~ For Soar Joints & Muscles

✔️ 8 exercises ✔️ 30s each ✔️ 2-3 sets ****************************************** This is a light recovery plan which takes about 25mins. Anyone can do it! It targets: ❤️‍🩹 Rotator cuff (shoulders) ❤️‍🩹 Hip Flexors ❤️‍🩹 Neck ❤️‍🩹 Leg abductors

  • 25 minutes
  • Beginner
  • Shoulders · Glutes · Lower Back · Abdominals · Quadriceps · Hamstrings

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Mobility Posture

Anatomy

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Body weight

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Exercises

Main Routine 🏋️‍♀️

Rotator Cuff (Half Bow)
Beginner
Shoulders
Set Time (s)
1 30
Rest - 00:10
2 30
Rest - 00:10
3 30
Wall External Rotation
Beginner
Shoulders
Set Time (s)
1 30
Rest - 00:10
2 30
Seated Butterfly Inner Thigh/Groin Stretch
Beginner
Hip Adductors
Set Time (s)
1 30
Rest - 00:10
2 30
Rest - 00:10
3 30
Lunge (w/ Spinal Twist)
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 30
Rest - 00:10
2 30
Upper Neck Stretch
Beginner
Trapezius
Set Time (s)
1 30
Rest - 00:10
2 30
Rest - 00:10
3 30
Side Leg Lift
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 30
Rest - 00:10
2 30
Lower Back Roll Stretch with Feet Raised
Beginner
Lower Back
Set Time (s)
1 30
Rest - 00:10
2 30
Frog Stretch
Beginner
Hip Adductors
Set Time (s)
1 30
Rest - 00:10
2 30
Rest - 00:10
3 30

Created by

Apex Fitness
Personal trainer

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