Strengthening Soldier readiness through integrated performance and wellness support.
H2F ACTIVE RECOVERY LIBRARY
Upper Body Active Recovery
Title | Description | Reps |
|---|---|---|
Side Plank | Lie on side with forearm on ground. Raise hips up and hold. | 3 sets x 10 sec hold |
Single Arm I/Y/T | Quadruped – raise arm straight forward to I, angled to Y and lateral to T. | x8 each side |
Shoulder IR/ER | Goal post arms. Rotate hands forward/ backwards slowly. | x5 each |
Thread the Needle | Quadruped – one arm goes across and through then up to sky. | x8 each side |
Cat/Cow | Quadruped – spine to ceiling/ chest to floor | x8 each |
Self Hug/Chest Opener | Hug self opening back of shoulders. Arms behind opening chest. | x5 each |
Alternating Sky Reach | Right arm to the sky/ Left arm reach to the sky. | x5 each arm |
Upper Trap Stretch | Tild one ear toward your shoulder and hold | 3 sets x 20 sec hold |
Lower Body Active Recovery
Title | Description | Reps |
|---|---|---|
Squats | Standing, get into squat stance. Slowly lower into a squat and stand. | 3 sets x 10 reps |
Lateral Lunges | Standing, step to the side and shift into one leg. Push hips back. | 2 sets of 10 reps |
Bridges | Lie on back, knees bent, feet flat. Push into floor raising hips off ground. | 3 sets x 10 reps |
Lower Trunk Rotation | Lie on back, knees bent, feet flat. Slowly rock legs side to side. | x8 each side |
Crossbody Stretch | Bring one leg up and across body keeping shoulders down. | 3 sets x 20 sec hold each side |
Figure 4 Stretch | Lie on back and cross legs. Grab behind thigh. Pull leg toward chest. | 3 sets x 20 sec hold each side |
Ankle Circles (in/out) | Draw a circle with your foot both clockwise and counterclockwise. | x8 each side |
Top of Foot Stretch | Gently pull your foot into a pointed position and hold. | 3 sets x 20 sec hold each side |
Total Body Active Recovery
Title | Description | Reps |
|---|---|---|
Kneeling Hamstring | Kneeling with front leg out. Rock backward to stretch front leg. | 5 sets x 10 sec hold each side |
Lateral Shuffle | Conducted as done in the SDC. | 3 lengths |
Squats | Standing, get into a squat stance. Slowly lower into a squat. | 3 sets x 10 reps |
Reverse Lunges | Standing, step one leg backwards. Lower into lunge. Return. | 3 sets x 5 reps each side |
Runner's Stretch | Stand with on leg forward. Bend front knee. Stretch back leg. | 5 sets x 10 sec hold each side |
Kneeling Inner Thigh | Kneeling with one leg out to the side. Rock forward/ backward. | 5 sets x 10 sec hold each side |
Kneeling Hip Flexor | Rotate tailbone under to stretch front of hip on down leg. | 5 sets x 10 sec hold each side |
Thread the Needle | Quadruped – one arm goes across and through then up to sky. | x8 each side |
Cat/Cow | Quadruped – spine to ceiling/ chest to floor | x8 each |
Arm Overhead Stretch | Place arm overhead and behind head. Pull with opposite arm. | 3 sets x 20 sec hold each side |
Arm Crossbody Stretch | Pull one arm across front of body stretching back of shoulder. | 3 sets x 20 sec hold each side |
Neck Circles | Gently roll neck counterclockwise and clockwise. | x4 each |
Run/Ruck Active Recovery
Title | Description | Reps |
|---|---|---|
Upper Trap Stretch | Tilt one ear toward your shoulder and hold. | 3 sets x 20 sec hold each side |
Self Hug / Chest Opener | Hug self opening back of shoulders. Arms behind opening chest. | x5 each |
Back Extension Stretch | Hands on hips, push hips forward allowing back to bend back. | x8 |
Standing Quad Stretch | Bend knee/ grab ankle. Keep thighs in line and drive hip forward. | 3 sets x 20 sec hold each side |
Standing Hamstring Str. | Dig heel in front. Bend forward at hips keeping leg straight. | 3 sets x 20 sec hold each side |
Ankle Circles (in/out) | Draw a circle with your foot both clockwise and counterclockwise. | x8 each side |
Runner’s Stretch | Stand with on leg forward. Bend front knee. Stretch back leg. | 3 sets x 20 sec hold each side |
Squat Sits | Lower into deepest squat and hold. Use arm support if needed. | 3 sets x 20 sec hold each side |
Kicks to the Side | Standing, raise your leg straight to the side and slowly lower. | 2 sets x 10 reps each side |
Lateral Side Steps | Slight bend in knees. Step to the side in one direction and reverse. | 2 sets x 10 steps each side |
Kicks forward/ back | Standing, kick one leg forward and then back. | 2 sets of x 8 reps each side |