Reco Week-2

Week 2 — Technique & Consistency

Goal: lock in form, build the daily 5–10 min habit, and start noticing better control + recovery in workouts.

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Week rules
1) Technique first — slow, smooth reps (no rushing).
2) Only increase one variable: time OR resistance (not both).
3) If you feel strain/tightness: drop resistance and extend the exhale.
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Daily sessions (Days 1–7)

Each session: keep it smooth. If you miss a day, don’t make up sessions — just continue. If you’re training hard, keep Reco sessions lighter and use them for control + recovery.

Day 1 — Technique Reset

6–10 min
  • Set resistance to light–moderate (you should stay in control).
  • Inhale smooth, then exhale longer than inhale.
  • Keep shoulders and jaw relaxed; no rushing reps.
  • If you lose control, pause 15–20 sec and restart slower.

🎧 Guided audio

Goal: make every rep identical (smooth + controlled).

Do: finish calm — not breathless.

Day 2 — Control Under Mild Fatigue

8–12 min
  • Start at the same resistance as Day 1.
  • Keep a steady tempo for the whole session.
  • On the last third, slow down slightly (control > speed).
  • End with 30–60 sec of very smooth, easy breathing.

🎧 Guided audio

Goal: hold the same rhythm even when it gets harder.

Do: if you rush, pause 15–20 sec and restart slower.

Day 3 — Mini Progression (One Variable Only)

8–12 min
  • Choose ONE: add +2 minutes OR +1 resistance step.
  • Keep reps smooth — no straining, no forced breathing.
  • Focus on a longer controlled exhale.
  • Finish calm. If not calm → drop resistance next time.

🎧 Guided audio

Goal: progress without losing technique.

Do: if control slips, reduce resistance immediately.

Day 4 — Recovery Session

6–10 min
  • Drop resistance by 1 step (or keep it light).
  • Make exhales extra long and controlled.
  • Slow the pace — treat this like a reset.
  • End with 60 seconds of relaxed breathing.

🎧 Guided audio

Goal: feel calmer after the session.

Do: no pushing today — just control.

Day 5 — Consistency Lock

8–12 min
  • Use the same settings as your best Day 2/3 session.
  • Stay relaxed in the shoulders and neck.
  • Keep tempo consistent — no “bursts”.
  • Stop 1 minute early if you start straining.

🎧 Guided audio

Goal: show up and execute clean reps.

Do: smooth breathing, finish calm.

Day 6 — Workout Add-on (Optional)

10–12 min
  • If you trained today: keep this session lighter.
  • Use it to slow your breathing and regain control.
  • Long exhales, steady tempo, no strain.
  • Finish with 60 seconds very easy breathing.

🎧 Guided audio

Goal: practise control when slightly gassed.

Do: if you're cooked, cut duration in half.

Day 7 — Re-test & Reset

6–10 min
  • Drop resistance by 1 step (make it clean and controlled).
  • Focus on perfect reps — smooth inhale, longer exhale.
  • Notice: do you feel calmer vs Day 1?
  • End relaxed. That’s your win for the week.

🎧 Guided audio

Goal: finish the week feeling controlled, not strained.

Do: don’t chase intensity — chase calm control.

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