Recovery program · Soreness relief
Post-Game Reset
Gentle movement, soft-tissue work and breathing for the day after competition.
Beginner
30 min
Foam roller
Mat
Exercise 01
Foam Roll Circuit
Sets
1
Reps
10 min
Rest
-
Equipment
Foam roller
Quads, glutes, calves and upper back. Slow passes, breathe out on tender spots.
Exercise 02
Box Breathing
Sets
1
Reps
6 min
Rest
-
Equipment
Mat
Four counts in, hold, out, hold. Nasal breathing only.
Exercise 03
Easy Walk
Sets
1
Reps
12 min
Rest
-
Equipment
None
Relaxed pace to flush the legs.