Upper Body Active Recovery Workout: Feel Refreshed and Strong

Recovery is just as important as your training days when it comes to long-term progress and overall health. If you’re feeling tight, sore, or just need to give your body a break from high-intensity training, an upper body active recovery session is the perfect solution.

Instead of going all-out, focus on movements that promote blood flow, mobility, and light strengthening. This type of workout doesn’t just help you recover faster—it also builds resilience over time. With the Hyper Pro, you can seamlessly incorporate these exercises into your routine, whether you’re training at home or in a gym.

Here’s a simple yet effective Upper Body Active Recovery Workout that will leave you feeling refreshed, energized, and ready for your next big session.

The Workout:

1. Face Pulls – 3 x 12-15

This movement targets the rear delts and upper back, helping improve posture and reduce tension caused by sitting or poor alignment.

How to Perform:

• Set up your Leg Developer + Upper Body Mode on the Hyper Pro
• Holding the Upper Body Straps, pull the weight towards your face keeping tension through your shoulders and upper back.
• Return to the starting position slow and controlled.

2. Pullover – 3 x 8-10

Open up your shoulders and upper back while strengthening the muscles that stabilize your torso.

How to Perform:

• Set your Hyper Pro to 20-25 degree Incline Nordic Mode.
• Lay on your back with your feet against the ankle rollers.
• With your shoulders resting just above the back extension pads, raise your hands over head.
• Reach your hands back behind you until you feel the stretch in your chest & lats.
• Return to the starting position.

3. Trap-3 Raise – 3 x 10

Build strength in your mid-back and traps while improving shoulder stability and reducing tightness from desk posture.

How to Perform:

• Transition your Hyper Pro to 45-Degree Back Extension mode.
• Secure your feet into the ankle rollers with your feet pressing against the foot-plate.
• Raise your arms overhead into the shape of a “Y”
• You should feel the movement along your mid/upper back or traps.
• Return to the starting position with control.

4. 45-Degree Back Extension – 3 x 8-10

Strengthen your lower back and glutes while promoting mobility in your posterior chain.

How to Perform:

• Keep your Hyper Pro in 45-Degree Back Extension mode.
• Put your feet in between the ankle rollers with your feet secure against the foot-plate.
• Make sure your hips are resting slightly above the hip pads.
• Hinge at the hips until you feel a stretch in your low back, glutes or hamstrings. (Whichever comes first)
• Return to the starting position in a slow and controlled manner.

5. QL Raise – 3 x 8 Per Side

Loosen up your lower back and lateral core while improving stability and reducing tightness.

How to Perform:

• Keep your Hyper Pro in 45-Degree Back Extension mode.
• Get onto the Hyper Pro sideways with your feet secure in the ankle rollers.
• The side of your hip should be resting on the hip pads.
• Bend sideways until you feel a stretch along your side.
• Come back to the starting position slow and controlled.

Why Active Recovery Works

Active recovery sessions like this help improve blood flow to sore areas, reduce stiffness, and keep your muscles engaged without overloading them. It’s a great way to stay consistent while letting your body heal and rebuild.

By incorporating these movements into your week, you’ll not only feel better but also improve posture, flexibility, and overall upper body strength. The Hyper Pro is the perfect tool to make these recovery days productive and effective with its adjustable settings and versatile exercise options.

Ready to Recover Smarter?

Whether you’re new to active recovery or a seasoned lifter looking to optimize your routine, this 20-minute workout is a game-changer.

And if you don’t have a Hyper Pro yet, it’s time to upgrade your training. With over 25 exercise options, compact storage, and unmatched versatility, it’s the perfect addition to any home gym.

Shop the Hyper Pro Now and start building a stronger, healthier body today!