Protein
Spread protein across the day. Total daily needs depend on body weight, training load and energy intake.
Master the movement
Mobility
Mobility combines usable range of motion with control. Choose movements that match your restriction and use gentle, repeatable ranges rather than forcing pain.
See exercises↓
5 foundational exercises
QUALITY REPS. SMART PROGRESS.
01
Exercise
Cat–Cow
Main target
Spine mobility
Coaching cue
2 × 6–1002Move one spinal segment at a time with slow breathing.
Exercise
Shoulder Wall Slide
Main target
Shoulder control
Coaching cue
2 × 8–1203Keep ribs down and slide only as high as you can control.
Exercise
Half-Kneeling Hip-Flexor Stretch
Main target
Front hip
Coaching cue
2 × 30 sec/side04Tuck the pelvis gently before shifting forward.
Exercise
90/90 Hip Switch
Main target
Hip rotation
Coaching cue
2 × 6–1005Rotate between sides without forcing the knees down.
Exercise
Ankle Rock
Main target
Ankle dorsiflexion
Coaching cue
2 × 10/sideDrive the knee over the toes while the heel stays down.
Safety: Stop for pain, dizziness, chest pain or unusual breathlessness. Seek qualified assessment for new or persistent symptoms.
Recovery essentials
FOOD FIRST. SUPPLEMENTS SECOND.
Carbs + fluids
Carbohydrate supports glycogen replacement; adjust fluids and electrolytes for sweat loss and climate.
Vitamin D
Adequate status supports muscle and bone health, but supplements do not guarantee recovery when deficiency is absent. Avoid high doses without testing and advice.
Vitamins C & E
Prefer fruit, vegetables, nuts and seeds. High-dose antioxidant supplements can blunt some beneficial training adaptations.
Omega-3 (not a vitamin)
Fish, walnuts and seeds can support a healthy dietary pattern. Do not self-treat inflammation or pain with supplements.
Sleep + rest
Consistent sleep, rest days and gradual training load are more foundational than any vitamin.
Now fuel the work