The Ultimate RECOVERY DAY BLUEPRINT
Sleep. Stretch. Recharge.
A one day plan to help you recover strong and feel ready for tomorrow.
Over the past few weeks, we’ve shared some simple moves and habits to help you recover smarter during your busy work days. Now, we’re pulling the essentials together, giving you an ultimate recovery day blueprint that you can breakdown as your time allots, or combine for a total body recovery stretch routine you can use when you see fit.
Performance without the crash:
It’s more than just pre-workout—it's a transformative experience designed to elevate the mind & body. | NEW HISTORY PRE-WORKOUT — DRAGON BERRY
MORNING RESET 🌤️
Hydrate + Wake Up the Body
Drink: 16oz. of water or caffeine-free tea with lemon before anything else.
Breathe: 5 minutes of box breathing (inhale 4, hold 4, exhale 6).
Move: 3 rounds — neck rolls, shoulder shrugs, cat-cow (5 reps each).
💡 Put your phone down. Give your brain a calm, clear start.
MIDDAY MOBILITY 🧘🏾♀️
Stretch + Circulate
Child’s Pose — 1 min
Supported Fish Pose — 2 mins
Low Lunge — 1 min per side
Seated Twist — 1 min per side
Legs Up the Wall — 3 mins
⏮️ Need a refresher? → Browse our Recovery Thursday posts to find the pose you need
EVENING WIND DOWN 🌙
Calm + Restore
Screens off 1 hour before bed
Foam roll quads, calves, & upper back (30 secs each)
Write down 3 things you’re grateful for
Bed ritual: warm shower, herbal tea, lights dim
💤 Aim for 7–9 hours of deep, uninterrupted sleep.
WHY THIS WORKS
Reduces inflammation
Improves flexibility
Boosts sleep quality
Accelerates muscle repair
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