Recovery
43 protocols and routines
Recovery Protocols
Evidence-based recovery methods
Basic Mobility Screen
AssessmentQuick assessment of key mobility limitations
Assessments
Target: Full depth with arms overhead
Target: Heels down, upright torso
Target: Arms overhead against wall
Target: Thomas test position
Target: Straight leg raise to 80°
Sport-Specific Mobility Screen
AssessmentAssessment tailored to sport demands
Sport-Specific Tests
Running
Cycling
Swimming
Climbing
Pre-Workout Activation Protocol
ActivationQuick activation before any workout
Structure
- •Foam roll major muscle groups
- •Light percussion if available
- •Sport-specific dynamic stretches
- •Controlled articular rotations
- •Glute activation
- •Core engagement
- •Sport-specific drills
Should feel warm and ready, not exhausted
Contraindications
- ⚠Acute injury to target area
Post-Workout Cooldown Protocol
RecoveryStructured cooldown to promote recovery
Structure
- •Easy movement to lower HR
- •Deep breathing
- •Hold stretches 30-60 sec
- •Focus on worked muscles
- •Diaphragmatic breathing
- •Relaxation
Static stretching is appropriate post-workout (not pre)
Desk Worker Reset Protocol
CorrectiveCounter effects of prolonged sitting
Targets
- →Hip flexors (tight from sitting)
- →Thoracic spine (rounded from screens)
- →Neck/shoulders (forward head posture)
Structure
Can do seated modifications at desk
Joint Limitation Intervention
CorrectiveTargeted work for specific joint limitations
Approach
Reduce tissue tone around joint
Address joint capsule restrictions
Lengthen short muscles
Engage muscles in new range
Use new range in movement pattern
Morning Mobility Protocol
TimingWake up the body and prepare for the day
Structure
Go slowly; tissues are stiffer in morning
Evening Wind-Down Protocol
TimingCalm the nervous system before sleep
Structure
Keep lights low; avoid stimulating stretches
Contraindications
- ⚠Avoid inversions if high blood pressure
Flexibility Progression Protocol
ProgressionStructured progression to improve flexibility
Weekly Structure
Week 1 2
Frequency: Daily
Duration: 10 min
Intensity: Mild stretch, no discomfort
Holds: 30 sec
Week 3 4
Frequency: Daily
Duration: 12-15 min
Intensity: Moderate stretch
Holds: 45 sec
Week 5 6
Frequency: Daily
Duration: 15 min
Intensity: Moderate stretch
Holds: 60 sec
Week 7 8
Frequency: Daily + PNF 2x/week
Duration: 15-20 min
Intensity: Add PNF techniques
Holds: 60 sec with contractions
Progression Markers
- ✓Increased range of motion (measure monthly)
- ✓Decreased sensation at same depth
- ✓Movement quality improves
Key Principles
- 1.Consistency beats intensity
- 2.Daily practice, even if brief
- 3.Progressive overload through time/depth, not force
ATG Zero Protocol
Joint BulletproofingFoundation program for knee health and full-body joint resilience. Zero equipment required.
Structure
Lean back against wall, feet 2 feet out. Curl toes toward shins.
Focus on pressing through big toe. Slow and controlled.
Lean against wall, knee stays forward throughout. Full range.
Stand on elevated surface. Keep hips forward, step down, tap heel.
Assisted if needed. Full depth with rear knee touching. Extra rep on weak side.
Hands on ground, keep legs straight. Alternating steps.
Can alternate legs. Hands on ground or elevated surface.
Back foot against wall. Squeeze glute, drive hips forward.
Milestones
- 🎯Patrick Step: 25 consecutive reps without assistance
- 🎯ATG Split Squat: Full depth bodyweight
- 🎯No knee discomfort in daily activities
Key Principles
- 1.Train knees over toes to build strength in positions we use daily
- 2.Progress slowly - tendons adapt in weeks to months, not days
- 3.Never work through pain above 2-3/10
- 4.Consistency over intensity
📚 Reference: atg_methodology.md
Knee Bulletproofing Protocol
Joint BulletproofingComprehensive protocol to build indestructible knees using ATG methodology
Standards to Achieve
Structure
Progress to tib bar when wall version is easy
Loaded with dumbbell when bodyweight is easy
Maintenance - should feel easy now
Slant board (45°+), 3-4 inch box. Control the descent.
Progressive loading. Full depth, upright torso.
Kneeling, feet anchored. Lower torso back, return with hip flexor strength.
4+ second eccentric. Fight gravity all the way down.
Prerequisites
- ✓Completed 4+ weeks of ATG Zero
- ✓Can perform 25 Patrick Steps consecutively
- ✓ATG Split Squat to full depth bodyweight
📚 Reference: atg_methodology.md
Ankle Mobility & Strength Protocol
Joint BulletproofingBuild bulletproof ankles using ATG principles
Structure
Wall version to start. Progress to tib bar.
Knee forward, full range. Heel drops below toes at bottom.
Slow, controlled. Maximum range in all directions.
Heels elevated 45°. Sit into deep squat.
Band around ankle, drive knee forward over toes
Progression Levels
📚 Reference: atg_methodology.md
Daily CARs Protocol
Joint MaintenanceControlled Articular Rotations for daily joint health maintenance
Technique Rules
- 1.Move as slowly as possible
- 2.Maximum tension in surrounding muscles (irradiation)
- 3.Full range in each direction
- 4.Zero compensation from other joints
Structure
Chin traces largest possible circle
Arm makes biggest circle possible. Keep torso still.
Seated. Move one vertebra at a time.
Standing or tabletop. Keep pelvis stable.
Control through full range
Maximize range in all directions
Include pronation/supination
This is the minimum effective dose for joint health. Can be done anywhere.
Key Principles
- 1.CARs are 'flossing' for your joints
- 2.Articular cartilage needs movement to receive nutrients
- 3.Changes in CARs reveal developing problems early
- 4.Use it or lose it - ranges not trained are lost
📚 Reference: frc_methodology.md
PAILs/RAILs Expansion Protocol
Flexibility ExpansionProgressive Angular Isometric Loading protocol to expand and control new range
Complete Sequence
Allow tissues to adapt to position
Relaxed breathing, don't force
Contract INTO the stretch
Gradually increase contraction to maximum
Contract to pull DEEPER into stretch
Try to actively move deeper using opposing muscles
Settle into new range
Integrate gains into nervous system
CRITICAL - don't skip this step
Sample Applications
Hip 90 90
90/90 hip position
PAILs: Press front shin down into floor
RAILs: Try to lift front knee off ground
Hip Flexor
Half-kneeling hip flexor stretch
PAILs: Press back knee down into ground
RAILs: Try to pull knee forward
Hamstring
Standing or seated forward fold
PAILs: Press heel down into ground
RAILs: Try to lift leg toward ceiling
Key Principles
- 1.PAILs signal safety to nervous system at end-range
- 2.RAILs build active control in new range
- 3.Always finish with CARs to 'save the work'
- 4.Aim for 2% improvement per session
📚 Reference: frc_methodology.md
Cautions
- ⚡Never force through sharp pain
- ⚡Progress position depth over weeks, not days
- ⚡Ensure adequate warmup before aggressive PAILs
FRC Joint Health Assessment
AssessmentAssess baseline joint health and identify mobility priorities
Assessment Sequence
Cervical Spine (Neck)
Shoulder
Thoracic Spine
Hip
Ankle
Scoring Guide
Excellent
Full ROM, smooth CARs, no compensation
Good
Minor limitations, slight compensation
Needs Work
Significant ROM deficit or compensation
Priority
Pain, major limitation, red flags present
📚 Reference: frc_methodology.md
Kinstretch Class Protocol
FRC AdvancedFull FRC movement class structure
Class Structure
All major joints, 3 rotations each direction
Assessment, warmup, daily dose
2-3 positions with full protocol
Expand range in priority areas
Hovers, lift-offs, isometric holds at end-range
Build control in new ranges
CARs for trained joints
Lock in gains, close the loop
Sample Focus Areas
Lower Body Focus
Upper Body Focus
Key Principles
- 1.Quality over quantity - better to do less well
- 2.Tension is the tool - maximum irradiation
- 3.Own your range - if you can't control it, you don't own it
- 4.Consistency over intensity - daily beats weekly
📚 Reference: frc_methodology.md
Mobility Progressive Overload Protocol
FRC AdvancedHow to systematically improve mobility over time
Progression Variables
Range
Depth of position
→ Gradually move deeper into stretch position
Rate: ~2% improvement per session is ideal
Time Under Tension
Duration in position
→ Increase passive hold from 1 min to 2 min to 3 min
Rate: Add 15-30 sec per week
Contraction Intensity
Force during PAILs/RAILs
→ Start at 30%, build to 80-100%
Rate: Increase 10-20% per week
Frequency
Sessions per week
→ Start 2x/week, can build to daily for priority areas
Rate: Add 1 session per 2-3 weeks
Periodization
Core Principle
Treat mobility like strength - progressive overload applies
Common Mistakes to Avoid
✗Going too deep too fast
→Respect current range, progress gradually
✗Skipping the CARs
→CARs are non-negotiable - they lock in gains
✗Inconsistent practice
→Daily CARs minimum, even if only 5 minutes
✗Forcing through pain
→Discomfort ok, pain is a stop sign
📚 Reference: frc_methodology.md
Recovery Routines
Structured movement sequences
Morning Wake-Up Flow
Daily MaintenanceQuick morning routine to mobilize joints after sleep
Exercises
Gentle spinal movement
Keep core stable
Thoracic rotation
Hip flexor, hamstring, rotation
Full range
Desk Worker Break
Daily MaintenanceQuick routine for office workers to counteract sitting
Exercises
Squeeze glute, tilt pelvis
Arm at 90 degrees
Slow and controlled
Hands behind head, extend over chair back
Full range
Pre-Run Dynamic Warmup
Pre-WorkoutDynamic mobility before running
Exercises
Hold something for balance
Control the swing
Twist toward front leg
Progressive speed
Quick cadence
Knee drive
Full range
Lower Body Mobility Flow
TargetedComplete lower body mobility routine
Exercises
Full slow circles
Sit tall, lean forward slightly
Avoid if knee pain
Hip flexor and quad
Hinge at hips, flat back
Heels down if possible
Target both gastroc and soleus
Upper Body Mobility Flow
TargetedComplete upper body and thoracic mobility
Exercises
Full slow circles, keep torso still
Back flat against wall
Follow hand with eyes
Reach through and up
Feel stretch along side
Low (45°), mid (90°), high (135°)
Gentle pressure on elbow
Spine Health Routine
TargetedComplete spinal mobility and health
Exercises
Segment by segment
Move through each segment
Reach arms forward
Gentle extension
Roll mid to upper back
Follow hand with eyes
Tall spine, gentle rotation
Full Body Mobility Flow
ComprehensiveComplete head-to-toe mobility routine
Exercises
Slow, controlled
Full range
Segment by segment
Reach and rotate
Standing or tabletop
Windshield wiper
Breathe deeply
Wall or couch
Shift weight around
Soft knees, relax neck
All directions
Full range
Athlete Daily Maintenance
ComprehensiveDaily mobility for active athletes
Exercises
Foundation of hip health
Foundation of shoulder health
Seated, move segment by segment
Often neglected
Daily for anyone who sits
Hip internal and external rotation
Spinal mobility
Total hip and ankle work
Pre-Lifting Mobility
Pre-WorkoutPrepare for strength training
Exercises
Standing
Sit into position
Lunge position
Kneeling or standing
Band or stick
If doing pressing
Light weight, work into depth
Post-Cycling Mobility
Post-WorkoutAddress cycling-specific tightness
Exercises
Priority 1 after cycling
Hold ankle, keep knees together
Standing or seated
Counter hunched position
Hands behind back
Gentle, don't force
Post-Swimming Mobility
Post-WorkoutAddress swimming-specific tightness
Exercises
Slow and controlled
Doorway or wall
Doorway position
Ear to shoulder
Counter repetitive motion
For pulling muscles
Tight Hips Protocol
Problem AreaIntensive hip mobility for chronic tightness
Exercises
Explore full range
Lean into front hip
Breathe deeply
Knees wide, rock side to side
Hip flexor and quad
Shift around, explore
Tight Shoulders Protocol
Problem AreaIntensive shoulder mobility for overhead limitations
Exercises
Full exploration
Back flat against wall
Prayer position to side
Side-lying, gentle pressure
Low, mid, high arm positions
Upper back, arms overhead
Light band, slow control
ATG Zero Full Routine
Joint BulletproofingComplete ATG Zero session for knee health and joint resilience
Equipment
Exercises
Tempo: 2 sec up, 2 sec down
Lean back against wall, feet 2 feet out. Curl toes toward shins.
Focus on pressing through big toe. Control the movement.
Knee stays forward throughout. Full range - heel drops below toes.
Keep hips forward. Step down to tap heel. Control the descent.
Tempo: 3 sec down, 1 sec pause, 2 sec up
Use assistance if needed. Full depth - rear knee touches ground. Extra rep on weak side.
Hands on ground, legs straight. Walk hands forward, walk feet to hands.
Can alternate legs. Hands on ground or parallettes.
Back foot against wall. Squeeze glute, drive hips forward.
📚 Reference: atg_methodology.md
ATG Lower Leg Focus
Joint BulletproofingTargeted lower leg work for shin splints prevention and ankle strength
Equipment
Exercises
Tempo: 2 sec up, 2 sec down
Build to tib bar version when this becomes easy
Focus on big toe. Creates foot stability.
Knee forward. Full range of motion.
Slow, maximum range circles
Eyes closed for challenge. Barefoot preferred.
ATG Knee Resilience Routine
Joint BulletproofingFocused knee bulletproofing using core ATG exercises
Equipment
Exercises
Prepare lower leg for knee work
Foundation - hips forward, controlled descent
Slant board if available. Small box. VMO focus.
Tempo: 3 sec down, 1 sec pause, 2 sec up
The main event. Full depth. Progress loading gradually.
Balance the quad work with hip flexor strength
Finish with hip flexor/quad stretch
ATG Hamstring Bulletproofing
Joint BulletproofingEccentric hamstring focus for injury prevention
Equipment
Exercises
Dynamic warmup for hamstrings
Full range - weight touches ground. Hinge at hips.
Tempo: 4+ sec eccentric
Fight gravity all the way down. Use assistance if needed.
Balance and hamstring length
Hip mobility supports hamstring function
Daily CARs Routine
Daily MaintenanceNon-negotiable daily joint maintenance using Controlled Articular Rotations
Equipment
Exercises
Tempo: 30-60 sec per rotation
Chin traces largest possible circle
Tempo: 30-60 sec per rotation
Biggest circle possible. Torso stays still.
Tempo: 30-60 sec per rotation
Seated. Segment by segment.
Tempo: 30-60 sec per rotation
Standing. Pelvis stays stable.
Tempo: 20-30 sec per rotation
Full range in all directions
Tempo: 20-30 sec
Include pronation/supination
💡Move SLOWLY. Maximum tension. Zero compensation.
📚 Reference: frc_methodology.md
Hip PAILs/RAILs Session
Flexibility ExpansionFRC protocol to permanently expand hip range of motion
Equipment
Exercises
Thorough exploration before loading
Repeat on both sides
Repeat on both sides
CRITICAL - save the work with CARs
📚 Reference: frc_methodology.md
ATG Standards Assessment
AssessmentTest your progress against ATG benchmarks
Tests
Standard: 25 consecutive reps each leg
No rest, controlled descent each rep
Standard: 25% bodyweight for 5 x 5 (tib bar)
Standard: 25% bodyweight per hand, full depth, flat ground
Full depth = rear knee touches ground
Standard: 20 reps with 66% bodyweight
Slant board, 3-4 inch box
Standard: 10 reps with 4-second eccentric, 1-second pause at bottom
Full control, no dropping
Standard: 20 bodyweight reps, shins parallel to floor
No assistance, controlled
Standard: 25% bodyweight for 10 reps
Wrists below toes at bottom
Standard: 100% bodyweight for 10 reps
Weight touches ground each rep
Scoring
Beginner
0-2 standards met
Intermediate
3-5 standards met
Advanced
6-8 standards met
Equipment
Comprehensive Full Body CARs
Daily MaintenanceThorough CARs routine hitting every major joint with detailed attention
Equipment
Exercises
Tempo: 60 seconds per full rotation
Standing tall, shoulders packed down
- •Chin traces the largest possible circle
- •Include all ranges: flexion, lateral, extension, rotation
- •Shoulders stay absolutely still
💡 Imagine drawing a circle on the ceiling with your nose
Tempo: 30 seconds per rotation
Arm at side, shoulder packed
- •Elevate, protract, depress, retract
- •Move only the shoulder blade, not the arm
- •Maximum muscle tension throughout
💡 Trace a circle with your shoulder blade
Tempo: 60 seconds per rotation
Standing, fist clenched, arm at side
- •Lift arm forward, overhead, behind, and down
- •Include internal and external rotation at top
- •Keep torso completely still
💡 Draw the biggest circle possible with your fist
Tempo: 20 seconds per rotation
Upper arm stable at side
- •Full flexion to full extension
- •Include pronation and supination
💡 Controlled, maximally tense movement
Tempo: 20 seconds per figure-8
Forearm supported or floating
- •Full flexion, extension, radial, ulnar deviation
- •Include pronation/supination
- •Make fist for more tension
💡 Draw figure-8s with your knuckles
Tempo: 45 seconds per rotation
Seated, hands on opposite shoulders
- •Rotate only through mid-back
- •Pelvis and head stay facing forward
- •Think segment by segment
💡 Twist from your ribcage, not your head
Tempo: 60 seconds per rotation
Standing, holding wall for balance
- •Lift knee to chest, out to side, behind, back to start
- •Pelvis stays completely level and stable
- •Move only at the hip socket
💡 Draw a circle with your knee while pelvis stays frozen
Tempo: 30 seconds per rotation
Seated or standing on one leg
- •Full plantarflexion, inversion, dorsiflexion, eversion
- •Draw biggest possible circles
- •Toes active throughout
💡 Draw circles with your big toe
Tempo: Slow and controlled
Barefoot, seated or standing
- •Spread toes wide, then scrunch
- •Lift big toe while pressing others down
- •Press big toe down while lifting others
💡 Play piano with your toes
Principles
- •Maximum tension throughout entire rotation
- •Move as SLOWLY as possible
- •Zero compensation from other body parts
- •Biggest circles you can achieve
Completion Checklist
- ☐Did you feel resistance through entire rotation?
- ☐Did you move as slowly as possible?
- ☐Were you maximally tensed throughout?
- ☐Did you avoid compensation?
📚 Reference: frc_methodology.md
Shoulder PAILs/RAILs Session
Flexibility ExpansionFRC protocol to expand shoulder range of motion
Equipment
Exercises
Thorough exploration before loading
Keep ribs down, don't arch back
Keep elbow pinned at 90°
Repeat at multiple arm heights (low, mid, high)
CRITICAL - lock in the gains
📚 Reference: frc_methodology.md
Thoracic Spine PAILs/RAILs Session
Flexibility ExpansionFRC protocol to improve thoracic spine mobility
Equipment
Exercises
Seated, hands on shoulders
Move roller up/down spine to different segments
Keep knees stacked, rotate only from ribcage
Integration movement
- •Move one vertebra at a time
- •Start from tailbone, wave through spine
- •Emphasize thoracic, not lumbar
Feel for improved rotation
📚 Reference: frc_methodology.md
Ankle PAILs/RAILs Session
Flexibility ExpansionFRC protocol to improve ankle mobility (critical for squat depth)
Success Metric
Retest wall ankle dorsiflexion - should gain 0.5-1 inch
Equipment
Exercises
Slow, controlled, full range
Keep heel DOWN throughout
Important for ankle sprain recovery
Do both straight-leg (gastroc) and bent-knee (soleus)
Feel for improved range
📚 Reference: frc_methodology.md
Wrist & Hand CARs Routine
Daily MaintenanceDedicated hand and wrist mobility for desk workers and athletes
Equipment
Exercises
Tempo: 30 seconds per figure-8
- •Full range: flexion, extension, radial, ulnar
- •Maximum tension throughout
- •Include pronation/supination
Tempo: Slow and controlled
- •Full flexion to full extension
- •Spread wide, then make tight fist
- •One finger at a time for isolation
- •Shift weight in circles over hands
- •Keep palms flat
- •Gradually increase range
- •Palms together, elbows out
- •Press hands down toward waist
- •Keep palms fully connected
Essential for anyone who types, lifts, or grips
Pre-Squat Mobility Flow
Pre-WorkoutTarget mobility for deep squatting
Equipment
Exercises
Knee drives past toes, heel stays down
Knees at 90°, rotate hips side to side
- •Heels down (elevate if needed)
- •Knees tracking over toes
- •Chest up, shift weight around
Knee tracks well past toe, rear knee down
Expected Outcome
Should feel open and ready for loaded squats