DAY 6: RECOVERY / MOBILITY / STABILIZATION / SOFT-TISSUE WORK

Goal:
Restore mobility, reset the nervous system, reinforce joint integrity, and prep for a high-output “live” session tomorrow. Mobility emphasis shifts toward multiplanar hip, thoracic, and scapular dissociation.

AM OR EARLY-DAY MOVEMENT PREP FLOW (15–20 MIN)

  • Quadruped Thoracic Rotations – 2x10/side

  • Kneeling Hip Airplanes – 2x5/side

  • Half-Kneeling Adductor Rockbacks – 2x10

  • Elevated Pigeon + Overhead Reach – 2x30s/side

  • Split Stance Overhead Lat Driver – 2x10/side
    🎥 Resource

CNS + DIAPHRAGM RESET SEQUENCE

  • Belly Breathing in Hooklying w/ Overhead Reach – 3x5 slow breaths
    Expand low rib cage, reach long with arms to engage serratus and downshift the system.

  • Crocodile Breathing + Arm Drive – 3x5
    Lie prone, one hand forward, breathe into floor while pressing forearm into ground.

  • Wall-Supported Squat + Long Exhale Hold – 3x20s
    Inhale through nose, long exhale through mouth. Feel ab wall fire and pelvic floor respond.

MOBILITY CIRCUIT – FULL BODY FLOW (2–3 ROUNDS)

  1. 90/90 Rotations with Lift-Offs – 5 each side

  2. World’s Greatest Stretch + Lateral Bend – 3 each side

  3. Wall Slides (Foam Roll Supported) – 10 slow

  4. T-Spine Windmill (Side-Lying) – 6 reps per side

  5. Cossack Squats (Assisted if needed) – 5 reps each way

  6. Quadruped Wrist Mobilization + Extension Circles – 10 forward/reverse each wrist

STABILIZATION WORK

  • Tall Kneeling Anti-Rotation Band Hold – 2x20s/side
    Engage glutes, brace core. Don’t let torso rotate.

  • Wall Plank + Reach w/ Toe Lift – 2x6/side
    Improves serratus and pelvic connection with reflexive core tension.

  • Bear Crawl with Pause + Shoulder Tap – 2x10 yards forward + back

SOFT-TISSUE & FASCIAL RELEASE (SELF-DIRECTED)

  • Tools: Lacrosse ball, foam roller, stick, PVC

  • Areas:

    • T-Spine: Foam roller + breathing

    • Glutes/Piriformis: Lax ball on floor

    • Forearms (flexors/extensors): Stick or massage tool

    • Hamstrings + Quads: Sweep 2–3 min per leg

    • Plantar Fascia: Lacrosse ball roll, 1 min per foot

OPTIONAL RECOVERY METHODS

  • 20 min Epsom salt bath or contrast shower

  • 20–30 min zone 1 walk (HR <120 bpm)

  • Normatec sleeves or recovery boots – 20 min

  • Low-intensity yoga (flows or guided app)

DAY-BEFORE-GAME NUTRITION PRESCRIPTION

Goal: Top off glycogen, maintain hydration, and prep CNS/soft tissue for peak output.

  • Meal Structure:

    • Protein: ~1g/lb BW (evenly split meals)

    • Carbs: ~2–3g/lb BW (increase slightly at dinner)

    • Fat: Low-moderate during day, increase slightly at night

    • Hydration: Add salt to all fluids, goal 100+ oz water

    • Micros: Mixed greens, berries, cooked veg, fermented foods

  • Evening Routine:

    • Magnesium glycinate (200–400mg)

    • Tart cherry juice (2–4oz)

    • Screen-free hour before bed

    • Optional: Guided meditation or CALMING audio