DAY 7: GAME + RECOVERY FLUSH — your culmination day, designed to simulate competitive output, test mental and physical execution, and flush fatigue with recovery-based movement and mobility.

✅ DAY 7: FINAL GAME OF WEEK + RECOVERY FLUSH

🎯 Objectives

  • Maximize CNS output in a game-like environment

  • Sharpen competitive edge through reactive and chaotic scenarios

  • Apply week’s adaptations to positional movement under pressure

  • Drive active recovery, blood flow, and soft-tissue quality post-output

💨 Recovery Flush (Post-Simulation)

Aerobic Recovery Options (Pick One – 10–15 Minutes)

Maintain Zone 2 heart rate (nasal breathing OK, slight sweat)

  • Assault Bike – light steady pace

  • Incline Treadmill Walk – 3.5mph, 5–8% incline

  • Row/Erg/Versa – Low resistance, consistent rhythm

  • Pool Walk / Swim Flush if available

🧘 Mobility & Stretch Series

Perform slowly — 1–2 rounds

  1. 90/90 Hip Flow – 2x10 reps
    Demo

  2. World’s Greatest Stretch – 2x5/side

  3. Standing Adductor + Overhead Reach – 2x30 sec/side

  4. Couch Stretch – 2x30 sec/side
    Demo

  5. Wall Lat Stretch – 2x30 sec/side
    Demo

💪 Light Arm Care + Trunk Stabilization

  1. Wall Slides + Band Pull-Aparts – 2x10 each

  2. Side-Lying External Rotation – 2x10/side
    Demo

  3. Dead Bug + Wall Reach – 3x10 reps
    Demo

  4. Scap Pushups – 2x15 reps

🧠 Parasympathetic Downregulation

  1. Legs-Up Wall – 5 Minutes Breathing Only

    • Inhale through nose 4 sec → Exhale 6 sec

    • Close eyes, relax jaw, release diaphragm tension

  2. Box Breathing – 4 cycles

    • 4s inhale → 4s hold → 4s exhale → 4s hold

🥩 Performance Nutrition – Game + Recovery Day

Pre-Game (90–120 minutes prior):

  • 40–60g carbs: white rice, banana, fruit smoothie, toast

  • 25–30g protein: eggs, whey, grilled chicken

  • 16–24 oz water + salt or electrolytes

  • Optional: caffeine (100–200mg), creatine (5g)

Post-Game Recovery:

  • 40–60g carbs: cereal, fruit, white potatoes, rice

  • 30–40g protein: whey isolate, Greek yogurt, lean meat

  • 5g creatine

  • Add sodium + potassium

  • Omega-3 (1–2g), turmeric/curcumin for inflammation

  • 24–36 oz fluids in first 2 hours