DAY 7: GAME DAY + RECOVERY FLUSH, designed to simulate performance output in a competitive environment, while layering in post-competition regeneration strategies.

This day applies to both Big-Skill and Skill athletes, as the emphasis is on:

  • Post-game recovery, aerobic flushing, and arm care

  • Downregulating the nervous system, promoting muscle repair, and prepping the body for Week 2 loading

✅ DAY 7: FINAL GAME OF WEEK + RECOVERY FLUSH

💧 Post-Game Recovery Flush

Immediately Following Game PM Block

1. Zone 2 Aerobic Flush (Low-Impact)

Pick one modality:

  • Assault Bike – 12–15 min @ low steady pace

  • Incline Walk – 15 min @ 3.0–3.5mph / 5–8% incline

  • C2 Erg / Row / Swim / Versa – Low tension, high breath control

→ Goal: Promote lactate clearance, stimulate parasympathetic response

2. Full-Body Mobility Sequence

(Use after flush or post-game shower)

  1. 90/90 Hip Flow – 2x10
    Demo

  2. Half-Kneeling Adductor Rockback – 2x10/side
    Demo

  3. T-Spine Thread the Needle – 2x8/side
    Demo

  4. Wall Pec + Bicep Stretch – 2x30 sec/side
    Demo

  5. Calf Stretch w/ Dorsiflexion Pulses – 2x10/side

3. Arm Care Recovery Circuit

  1. Band External Rotations – 3x12

  2. Prone T/Y Raises – 3x10 each

  3. Scap Pushups – 2x12

  4. Foam Roll: Lats, T-Spine, Posterior Shoulder – 30 sec each

4. Breathing + Reset Work

  1. Legs-Up Wall – 5 minutes nasal breathing

  2. Box Breathing (4s in, 4s hold, 4s out, 4s hold) – 4 rounds

  3. Optional: Guided meditation / HRV-enhanced recovery apps

🥩 Game Day Nutrition Prescriptions

Pre-Game (90–120 min before):

  • 30–60g fast-digesting carbs (white rice, toast, banana, sports drink)

  • 20–30g lean protein (chicken, whey, eggs)

  • 16–24oz water + electrolytes

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

Post-Game:

  • 40–60g carbs (fruit smoothie, chocolate milk, rice, white potatoes)

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

  • 20oz water + sodium + magnesium

  • Add Omega-3 (fish oil or salmon)

  • Optional anti-inflammatory support: turmeric, ginger, curcumin, cold plunge