Week 3 — Recovery Integration

Goal: use Reco around training to recover faster, settle your breathing, and build calm control even on hard days.

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Week rules
1) If you trained today: keep Reco lighter (recovery tool).
2) Progress only when you finish calm (not breathless).
3) If tension shows up: slow down first, then drop resistance.
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Daily sessions (Days 1–7)

This week is about integrating Reco into real life: before/after workouts + on recovery days. If you miss a day, don’t make up sessions — just continue.

Day 1 — Post-Workout Reset

6–10 min
  • If you trained: set resistance to light (recovery mode).
  • Slow the tempo — aim for long exhales.
  • Keep shoulders/jaw relaxed. No forcing.
  • Finish calmer than you started.

🎧 Guided audio

Goal: settle breathing fast after effort.

Do: keep it easy and controlled.

Day 2 — Recovery Rhythm

8–12 min
  • Light–moderate resistance (stay in full control).
  • Hold a steady rhythm the whole session.
  • Every 60–90 sec: do 2 extra-slow exhales.
  • End with 30–60 sec easy breathing.

🎧 Guided audio

Goal: build calm control without fatigue.

Do: if you tense up, slow down first.

Day 3 — Pre-Workout Primer (Short)

5–8 min
  • Short session only — stop while fresh.
  • Use light–moderate resistance.
  • Focus on smooth inhale + slightly longer exhale.
  • Leave the session feeling “ready”, not tired.

🎧 Guided audio

Goal: prime breathing control before training.

Do: short + clean reps.

Day 4 — Long Exhale Downshift

6–10 min
  • Drop resistance by 1 step (keep it easy).
  • Make exhales extra long and smooth.
  • Slow pace — treat this like a nervous system reset.
  • Finish with 60 sec relaxed breathing.

🎧 Guided audio

Goal: feel calmer after the session.

Do: no pushing — just control.

Day 5 — Optional Mini Progression

8–12 min
  • Only progress if you finished Days 1–4 calm.
  • Choose ONE: +2 minutes OR +1 resistance step.
  • If technique slips, reduce resistance immediately.
  • End with 30–60 sec very easy breathing.

🎧 Guided audio

Goal: improve without strain.

Do: control first, progress second.

Day 6 — Post-Workout Cooldown (Optional)

8–12 min
  • If you trained: keep resistance lighter.
  • Use Reco to regain calm, steady breathing.
  • Long exhales, steady tempo, no strain.
  • If you’re cooked: cut duration in half.

🎧 Guided audio

Goal: recover faster after training.

Do: treat it like recovery, not a workout.

Day 7 — Weekly Reset & Check-in

6–10 min
  • Drop resistance by 1 step (clean + controlled reps).
  • Focus on perfect rhythm: smooth inhale, longer exhale.
  • Notice: do you settle faster than Day 1?
  • End relaxed. That’s your win.

🎧 Guided audio

Goal: finish the week calm + controlled.

Do: don’t chase intensity — chase recovery.

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