Nervous system

Recover

Breath, a quiet mix, a scan. Sunday is a session. So is the four minutes after a hard squat. Do not add a second burner here.

Breath

Box breath

Four in, four hold, four out, four hold. Two to four minutes. Sit or lie down. Eyes soft.

How to do it

Sunday is a session. Floor work so Monday’s squat still exists. Breath is the load.

Yoga With Adriene

Sit still

Box breath

Four in, four hold, four out, four hold. Two to four minutes after a hard set.

Body scan

Sunday or any night the nervous system is still in the gym. Lie down. Do not add a second session.

Down for sleep

Lights down. Phone on the other side of the room after this. Monday’s squat is earned here.

Sound

Open a mix, not a podcast that asks you to think. If the track makes you rush the bar, skip it.

45–70

Steady BPM for squat, hinge, press. No drop that makes you rush the bar.

30–45

Bag rounds, bike, skip. Higher tempo. Hands back to the guard between tracks.

20–40

Floor circuit and a walk. If the song asks you to sprint, skip it.