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 (Vertical) 3x10/arm
Walking Twisting Lunges 3x10
High Knee Walk to Spiderman with Hip Lift 3x6
Side Bridge Lift 2x30s
Roller Angel 3x10
Band Pull-downs 3x10
Figure-4 Sequence 1x4 pos.
Child's Pose 2x30s
orld's Greatest Stretch 2x4/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.
Hanging "L's" 3x12-15
Squat Cross Reach 3x8/leg
Stir the Pot with Knee Raise 3x12-15
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).