Recovery
Recovery
Recover properly after every workout to reduce soreness, improve flexibility and help your body perform better in the next session.
Why Recovery Matters?
Training breaks your muscles down.
Recovery is when your body repairs and strengthens them.
A proper cool down, stretching, hydration, nutrition and quality sleep all contribute to better performance, less soreness and a lower risk of injury.
Recovery is just as important as your workout.
5 Minute Cool Down
Perform one round.
| Exercise | Time / Reps |
|---|---|
| Slow Walk | 2 min |
| Deep Breathing | 60 sec |
| Standing Quad Stretch | 30 sec each leg |
| Hamstring Stretch | 30 sec each leg |
| Chest Stretch | 30 sec |
| Shoulder Stretch | 30 sec each side |
10 Minute Cool Down
Perform one round.
| Exercise | Time / Reps |
|---|---|
| Slow Walk or Easy Cycling | 3 min |
| Deep Breathing | 60 sec |
| Chest Stretch | 30 sec |
| Shoulder Stretch | 30 sec each side |
| Triceps Stretch | 30 sec each side |
| Cat Cow Stretch | 10 reps |
| Hip Flexor Stretch | 30 sec each side |
| Hamstring Stretch | 30 sec each leg |
| Quad Stretch | 30 sec each leg |
| Calf Stretch | 30 sec each leg |
| Child's Pose | 45 sec |
Upper Body Stretch
Perform after chest, shoulders, back or arms.
| Stretch | Hold |
|---|---|
| Chest Stretch | 30 sec |
| Cross Body Shoulder Stretch | 30 sec each side |
| Overhead Triceps Stretch | 30 sec each side |
| Lat Stretch | 30 sec each side |
| Wrist Flexor Stretch | 30 sec each side |
Lower Body Stretch
Perform after leg workouts.
| Stretch | Hold |
|---|---|
| Hip Flexor Stretch | 30 sec each side |
| Standing Quad Stretch | 30 sec each leg |
| Hamstring Stretch | 30 sec each leg |
| Glute Stretch | 30 sec each side |
| Calf Stretch | 30 sec each leg |
Full Body Stretch
Perfect after any workout.
| Stretch | Hold |
|---|---|
| Chest Stretch | 30 sec |
| Shoulder Stretch | 30 sec each side |
| Cat Cow Stretch | 10 reps |
| Hip Flexor Stretch | 30 sec each side |
| Hamstring Stretch | 30 sec each leg |
| Quad Stretch | 30 sec each leg |
| Child's Pose | 45 sec |
Recovery Checklist
Drink enough water.
Eat a balanced post-workout meal with protein and carbohydrates.
Sleep 7 to 9 hours every night.
Take at least one rest day each week.
Stay lightly active on rest days with walking or mobility work.