Recovery and Regeneration

- Daily Regeneration: Perform 30-60 minutes of corrective stretching and self-massage (foam rolling)

- Daily Activity: Perform 30-60 minutes of low to moderate intensity recovery cardio (steady state cardio) or recreational activity of your choice

- Maintenance Workout(s): Perform the prescribed frequency and length of workouts as outlined below based on the exact number of weeks off

Week 1: Perform ONE 10-minute workout this week

If you have 2 weeks off:

Week 1: Perform ONE 10-minute workout this weekWeek 2: Perform TWO 15-minute workouts this week

If you have 3 weeks off:

Week 1: Perform ONE 10-minute workout this weekWeek 2: Perform TWO 15-minute workouts this weekWeek 3: Perform THREE 20-minute workouts this week