ProtocolBeginnerRecovery

Post-Workout Recovery Stack

A layered recovery sequence that moves from percussion to compression to cold in the 45 minutes after training. Each modality targets a different system — soft tissue, lymphatic, and inflammatory. Do this after hard sessions and you'll notice the difference the next morning.

Duration

45 min post-training

Intensity

beginner

Method

10–10 min: Percussive therapy on trained muscle groups — 30 sec per area, moderate pressure

210–15 min: Foam roll major muscle groups — slow passes, pause on tender spots for 30 sec

315–35 min: Compression boots at 70 mmHg — elevate legs, relax, hydrate

435–45 min: Cold plunge at 50–55°F for 3–5 min (not ice cold — you want recovery, not stress)

5Post-cold: Air dry 2–3 min, then dress warmly

6Hydrate with 20oz water + electrolytes within the hour

Outcome

Reduced DOMS by 30–50%, faster return to baseline HRV, and the ability to train hard again 24 hours sooner.

Use with

Theragun Pro V5

Therabody

GRID Foam Roller

TriggerPoint

Normatec 3 Legs

Hyperice

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