Active Recovery and Rehab
Windmills (focus on tension and linkage, stretch and stability)
Arm Bar (love this one)
Pistols (light day)
Quads, IT, Hamstrings, Glutes, Erectors, and Teres.
Relax into stretch
Hip flexors, hamstrings, lats
Nice and simple recovery workout.
One thing I realize is just how important it is too root, breathe deep creating core tension and corkscrew your foot for the pistol. It makes the exercise easier.
Also, I just love the windmills. If I load my hip well and root my leg to the ground I can get a tremendous stretch and great range of motion...awesome!