Recovery & Mobility Reset

Focus: Find your restrictions and begin soft-tissue release.

• Mobility screen

  Test overhead reach, deep squat, hip and shoulder range.

• Daily foam rolling

  10 minutes on tight areas, especially hips and upper back.

• Identify pain sources

  Note which movements hurt and where.

Focus: Restore range of motion with targeted flows.

• Daily 15-min flow

  Hip openers, thoracic rotations, ankle mobilizations.

• Active stretching

  Hold-and-contract drills, not passive stretching.

• Re-test restrictions

  Re-check the tightest areas; note improvement.

Focus: Load the new range so it becomes permanent.

• End-range strengthening

  Deep split squats, full-depth presses, controlled eccentrics.

• Add light carries

  Build stability in the new positions.

• Keep the release work

  Maintain foam rolling + flows daily.

Focus: Build recovery into a measurable, repeatable practice.

• Track recovery metrics

  Sleep, soreness, HRV or resting HR, readiness 1–10.

• Build a recovery menu

  Sauna, cold, mobility, sleep — your toolkit.

• Final mobility re-test

  Compare to week 1 across all patterns.