Scribd
Upload
2 views2 pages

Weekly Body Recovery & Energy Routine

The document outlines a weekly body and energy recovery routine consisting of daily morning exercises, micro-moves during work, and structured recovery modes after work. It includes specific activities for mobility, light strength, and chill recovery on different days, along with a calming bedtime routine. The routine emphasizes short, frequent movements to enhance overall well-being and recovery.

Uploaded by

Mithun Sharma
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
2 views2 pages

Weekly Body Recovery & Energy Routine

The document outlines a weekly body and energy recovery routine consisting of daily morning exercises, micro-moves during work, and structured recovery modes after work. It includes specific activities for mobility, light strength, and chill recovery on different days, along with a calming bedtime routine. The routine emphasizes short, frequent movements to enhance overall well-being and recovery.

Uploaded by

Mithun Sharma
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Weekly Body & Energy Recovery Routine

Daily Morning (5-10 min)

- Neck + Shoulder Wake-Up: gentle rolls, shrugs, and arm swings

- Cat-Cow (x5) + Hip Opener (90/90 or deep lunge)

- Optional: 2 min breathing - in for 4, out for 6

During Work (every 1-2 hours)

1-2 minutes of micro-moves:

- Wrist and forearm stretch

- Shoulder blade squeeze (pinch shoulder blades together for 10 sec)

- Calf raises or marching in place

- Stand up and walk to refill your water (even if it's already full)

(Tip: Use a phone timer or a Chrome extension like "Stretchly")

After Work (15-20 min)

Alternate between these three recovery modes:

Mon / Wed / Fri - Mobility & Reset

- YouTube: "10-minute full body mobility routine"

- Add foam rolling (quads, hamstrings, lower back) for 5-10 mins

Tue / Thu - Light Strength

- Bodyweight squats (3x10)

- Wall push-ups (3x10)

- Dead bugs or bird-dogs for core

- Finish with child's pose and neck stretch


Weekly Body & Energy Recovery Routine

Sat / Sun - Chill Recovery

Pick one:

- Walk outside (20-30 min)

- Gentle yoga (Yoga With Adriene is a gem)

- Hot shower + stretching + music + light journaling (5 things that went right this week)

Before Bed (5 min)

- Legs up the wall pose (calms the nervous system)

- Diaphragmatic breathing

- Optional: magnesium supplement (helps with recovery + sleep)

You might also like