Recovery
Training is the stimulus. This is the part that lets you repeat it — short sessions you can do at home, no equipment needed.
Hips · Ankles · Hamstrings
Work through the positions your squat and hinge ask for, unloaded and unhurried.
Head to toe
A slow pass over every major joint, one long hold at a time.
Cool down
Bring your breathing back down and move the joints you just loaded through their range.
Wind down
A quiet, low-effort routine to close the day out away from screens.
Pair a session with your daily habits and keep an eye on how your sleep and training load are trending.
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