Overview
This protocol turns a broad recovery goal into a repeatable sequence. The point is not to add complexity; it is to make the behavior easy to run the same way every time, then let the consistency compound.
Expected benefit
Faster lymphatic clearance, improved autonomic flexibility (HRV trends up within 4 weeks), and a recovery ritual strong enough to carry a high-volume training block.
How to think about it
Run it as written for the first block, then adjust one variable at a time. The useful signal comes from repeating the same inputs long enough to see what actually changes.
