Mission Brief
Week 1 · Foundation
Wednesday · Orders Received
Recovery /
Mobility
Active recovery flow
Recovery ProtocolReady
Active recovery flow
20m
Duration
—
Exercises
+60
XP Reward
Mission Brief
Restore tissue quality and unlock range of motion. Move with intent — this session pays interest on every hard day.
Order of Operations
5 blocks
01
Foam Roll — Full Body
8 min · Fascia
Slow tempo
Target
02
Hip 90/90 Flow
3 × 60s · Hips
Bodyweight
Target
03
Thoracic Openers
3 × 45s · T-Spine
Bodyweight
Target
04
Couch Stretch
2 × 60s / side · Hip Flexors
Bodyweight
Target
05
Box Breathing
5 min · Nervous System
4-4-4-4
Target
Warm-Up Protocol
Prime the system · 5–8 min
- 2 min diaphragmatic breathing
- Cat-cow × 10
- World's greatest stretch × 6/side
Equipment Required
3 items
- Foam roller
- Yoga mat
- Lacrosse ball (optional)
Commander's Brief
Orders from command
- Move slow. Recovery earns you every hard session.
- Breathe into every stretch — 4s in, 6s out.
Ready for Deployment
Orders received · Ready for deployment