Post-Workout Recovery Protocol

1. Cool Down (5–10 minutes)

Goal: Gradually bring your heart rate down.

Easy cycling, walking, or rowing
Slow, rhythmic breathing
Helps transition your nervous system to recovery mode

2. Stretch & Mobility (5–15 minutes)

Goal: Restore range of motion and help muscles reset.

Static stretches: 20–60 seconds each
Mobility movements: cat-cow, twists, shoulder rolls
Optional: Freeform rolling/stretching on the floor

3. JC Protocol: Floor Recovery (5+ minutes)

Goal: Deep nervous system recovery.

Lie flat with legs elevated, arms out
Close your eyes and breathe deeply
Inhale 4-count, exhale 6-count

4. Hydrate & Replenish

Goal: Restore fluids and nutrients.

Drink at least 1 full glass of water or an electrolyte drink
Eat protein + carbs within 30–60 minutes
Example: smoothie, eggs & toast, tahini + fruit

5. Reflection (Optional)

Goal: Lock in learning and stay mindful.

Jot down how you felt, what worked, what didn’t
Or lie still and reflect quietly