Wellness
The work between sessions. Track the handful of daily inputs that decide how the next one goes.
Sun 13 Sept
Sleep
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Water
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Steps
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Mindfulness
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Recovery
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Consistency
Four inputs you control. Tick them off as you go — the streak looks after itself.
Recovery
Short guided sessions for the time between training days.
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.