Back to Basics: Recovery Day 1
The goal of this recovery workout is to increase circulation to many of the primary and secondary movers from the previous days' workout, increase range of motion and flexibility, and finally work on some core strength. You will gain much of your core strength and stability from squatting, deadlifting, overhead pressing, etc. but I believe that extra core-specific work is beneficial to keep a solid midsection, improving overall health and strength.
The warm-up is actually a series of mini-complexes. Each complex is to be done sequentially in its entirety before moving on to the next complex.
For example, if there are 3 exercises in the first complex, and you are to complete 3 sets of each exercise, it would look something like this:
Break periods should be kept relatively short, moving from one exercise to the next in a timely manner.
Here are the complexes:
Band Shoulder Rotations (Lateral) 3x10/arm
High Knee Walk to Spiderman, with Hip Lift 3x6
Face Pull with Scapular Retraction 3x10
Hip Complex (6 exercises) 1x10 reps/exercise/leg
Roller Angel 3x10
Seated Pidgeon 3x30secs./leg
Band Pull-aparts (horizontal) 3x10
Toe Raise Stretch to Back Lunge 3x8/leg
Spider Lunges 3x8/leg
I by no means expect you to know how to do all of these exercises so make sure to watch the following video on how they are done.
Similar to the mini-complexes above, this complex should be done as a circuit, completing all 3 exercises sequentially before repeating for 3 total sets. Use the above video to learn how to do each exercise.
Ab Wheel Roll-out 3x12-15
An ab wheel is a very inexpensive tool to add to your gym or workout tool kit. If you don't already have one, this is the one I have (no affiliation). The goal with an ab roll-out is to train the core to do something that it is naturally intended to do - resist extension. Far too many core exercises promote torso flexion, an ab wheel will definitely challenge you in new ways!
Use whatever variety of push-up you wish here. Keep the repetitions lower (15 or less). I recommend intensifying by including instability rather than added resistance.
Rear Delt Raise 3x12-15
The rear delts are worked throughout this program via barbell rows as well as the mobility work during the warm-ups and recovery routines. Having said that, I really like this exercise to not only aid in stabilizing the shoulder but for aesthetics as well.
If you haven't already started, I highly recommend using foam rolling (myofascial release) as part of your recovery. Foam rolling at the end of the recovery day workouts is a perfect time to do so as your muscles and body are warm. I don't recommend foam rolling prior to the strength workouts as some research has shown that myofascial release can hinder strength output.
This looks just like the foam roller I have (no affiliation).