X2 Recovery + Mobility is the 3rd workout included in the P90X2 90-day home fitness program that lasts approximately 58 minutes.

The Concept

Recovery using Foam Rolling/Stretching/Yoga Routines.

The X2 Recovery + Mobility workout concentrates on realigning your body using various foam rolling techniques, as well as complete stretching/yoga routines. Recovery is an extremely important part of this program. Muscle tightness restricts your range of motion; therefore, increasing your chances of premature fatigue and injury.

The foam roller is an excellent tool for stretching your major muscle groups; however, don't be fooled into thinking this program is going to be a breeze. The foam roller, while highly effective, can be a little painful.

While the foam roller has been used in the previous workouts during the warm ups, you have not likely used it for the length of time it is used in this workout. It is highly possible that you will experience discomfort or even pain at first; however, your body will eventually get used to it. After this section is complete, you will feel completely realigned and relaxed.

Click here for the P90X2 official page.

How X2 Recovery + Mobility Benefits you

Caring for your muscles is essential for better performance. The complete stretching routines in this program are designed to relieve stiff muscles reducing the risk of injury due to limited mobility and strain that are put on the supportive muscles, ligaments, and tendons during intense workouts.

Lactic acid buildup generally occurs when your muscles are under strain and can cause stiffness and soreness for days after a workout. Stretching can also help to relieve and/or reduce lactic acid buildup in the muscles.

Using the foam roller for the recovery period will increase your range of motion, increase your flexibility, and allow you to get the most out of each movement and will provide better results from the entire program.

Taking care of your muscles and allowing them to recover after intense workouts will allow your muscles to grow. This is one of the reasons why the P90X2 program is now five days as opposed to the six days in the original P90X.

Click here for the P90X2 official page.

X2 Recovery + Mobility Workout Equipment Needed

Have water and a towel available.

• Foam Roller or Towel and Sturdy Chair
• Weighted Bar or Broomstick or Towel
• Yoga Block (optional)
• Mat (optional but recommended)

X2 Recovery + Mobility Exercises

Sun Salutation is the first exercise. This particular stretch involves a variety of moves including: plank, upward dog, downward dog, and swan dive. Tony walks you through the different moves including feet pedals and feet jumps. He then mixes them up for a complete stretch.

Next Batch of Exercises:

• Leg Swing – Use a foam roller or chair for balance.
• Step Back Lunge Twist – Use a 5 pound weighted bar or broomstick.
• Squat Press – Use a 5 pound weighted bar or broomstick.
• Single Leg Touch Down

Foam Rolling

The foam rolling section takes up a large portion of this workout. This is the time to really work those muscles. If you need more time than they have given, be sure to stop the DVD until you have worked out any tightness or pain. These are the exercises you will do for the foam rolling section:

• Lower Right Leg
• Upper Right Leg
• Lower Left Leg
• Upper Left Leg
• Right Inner Thigh
• Left Inner Thigh
• Right Upper Body
• Left Upper Body
• Upper Back
• Lower Back

For the next two exercises, you will need to use a 5 pound weighted bar or broomstick.

• Step Back Lunge Twist
• Squat Press

Last batch of exercises:

• Single Leg Touchdown
• Vinyasa to Pigeon (mat)
• Frog
• Hamstring Stretch
• Roller Angel (foam roller)
• Shavasana Foam Roller (foam roller) – very relaxing!

Bottom Line

These exercises are definitely designed to relax your muscles. While it may not feel like it while you are doing them, especially when using the foam roller, you will notice that feeling of relaxation and flexibility once the program is completed.

Remember, you do not have to do this program today. You can choose to simply rest; however, you may be missing out on the opportunity to get the benefits of the foam roller, which is compared to a "deep tissue massage". Consider at least doing the P90X2 X2 Recovery + Mobility for at least one of your "rest days" to get the full benefit of the foam roller.

Click here for the P90X2 official page.

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