---
title: Recovery - 5 Mobility Flows & Stretches After Training | DRXVE
description: 5 foundational mobility flows to recover after sessions. Spiderman Flow, Cobra Flow, Baby Squat Flow. The key is timing. Prep before, hold after. DRXVE.
---

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# 5 MOBILITY MOVES TO PREP OR RECOVER MOBILITY FLOWS TO **PREP OR RECOVER** FOR TRAINING SESSIONS

**Full Body**

## 1) Spiderman Flow

Best Full Body Mobility Flow for Warm Up & Recovery.  This one is KEY. LEARN IT!

<iframe width="560" height="315" src="https://www.youtube.com/embed/rAdxMYrdxak?si=EN6XEJv1pNvN1eou" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen></iframe>

**LOWER BODY + BACK**

## 2) COBRA FLOW

Relieve tension & tightness in your Lower Back & Inner Thigh with this mobility flow & stretch combo.

<iframe width="560" height="315" src="https://www.youtube.com/embed/ALLhVRx9v_I" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen></iframe>

**LEGS, HIPS + LOWER BODY**

## 3) BABY SQUAT FLOW

Use this squat & rotation flow to recover after a tough lower body day or prep / warm up before you squat.  Save & Learn this One. KEY! 🔑

<iframe width="560" height="315" src="https://www.youtube.com/embed/6HhtcOAXqkM" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen></iframe>

**GLUTES, HIPS + LoWER BACK**

## 4) FIGURE FOUR

Use both positions of this stretch to help your glutes, hips & lower back recover from the work.

<iframe width="560" height="315" src="https://www.youtube.com/embed/8MaZJPZ2FN4" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen></iframe>

**GLUTES, HIPS + LoWER BACK**

## 5) ELEVATED PIGEON FLOW

Use a box, bench or bed to do this elevated hip mobility flow. Be sure to rotate fully & find the spot where it's tightest in your hip, hamstring or glute.

<iframe width="560" height="315" src="https://www.youtube.com/embed/x_8txUmGX0w" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen></iframe>

**USING MOBILITY FOR PREP OR RECOVERY?**

# THE KEY IS TIMING

#### **For Movement Prep:  Ramp Up!** Hold each for 5-10 Secs, Move in & Out of Positions with Control & Authority

**Before your training sessions,** you're working to increase your blood flow, re-establish mobility, increase your heart rate and ramp up for your work.  So start the mobility flow hold each movement for 5-10 seconds, or move in and out of the positions to stimulate blood flow and motion.

 

#### **For Recovery:** Cool Down. Hold Each Movement for 30 sec to 2 Mins, Stretch to Tolerance & Relax to make positions easier.

**After your training sessions,** your goal is to relax, recover, reduce your heart rate & help your muscle tissue gain & maintain flexibility.   So when doing the movements, **take your time and hold the positions for 30 sec to 2 mins to help regain flexibility** and give your body a chance to respond to the stretches. Don't over stretch your muscles, only work at the edge of your tolerance. But try to work on moving better after your key lifts and movements.

 

# WANT DEDICATED MOBILITY WORK?

**These 5 flows are homework.**   
But if you want in-person coaching on **movement quality, mobility, and fixing weak spots?**

#### **That's what [ABILITY sessions](https://drxve.com/ability) are for.**

ABILITY sessions help you move better, stay consistent, and train for life. Coach walks you through mobility work, accessory lifts, and the "dirty work" that makes STRENGTH and ENERGY sessions better.

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