⏱️ Total time: ~12 minutes
Lower your heart rate without letting your body fully shut down.
👣 Walk in small circles, gently swing your arms, and breathe deeply through your nose.
Torso twists (standing) – 10 reps per side
World’s Greatest Stretch (mild) – 1 per side, hold 15–20 sec
Cat-Cow on mat – 6 slow, easy reps
🧘 Keep breathing through your nose; no strain or tension
Suggested frequency: 1750–2200 percussions/min
⏱️ 30–45 seconds per area
| Area | Why it helps |
|---|---|
| 🦵 Calves | Loosens tension from sprints, split steps |
| 🦵 Hamstrings | Reduces tightness, prevents pulling |
| 🍑 Glutes & TFL | Frees up hip movement after lateral work |
| 💪 Shoulders & Traps | Great post-swing reset |
| ⚠️ Neck | Avoid if pinched nerve is flaring – upper back only instead |
Wakes your body up without draining it.