All Glossary Terms
Recovery
Sleep
A critical recovery period when muscle repair and growth hormone release occur.
Sleep is when your body does most of its recovery and adaptation. Growth hormone is primarily released during deep sleep, promoting muscle repair and growth. Aim for 7-9 hours of quality sleep per night. Poor sleep impairs recovery, reduces strength, increases injury risk, and can lead to muscle loss and fat gain.
Examples
- 7-9 hours of sleep per night
- Growth hormone released during deep sleep
- Poor sleep = poor recovery
Stretching and mobility exercises
Put this into practice with exercises from the library.
All Fours Quad Stretch
Stretching · Bodyweight
Ankle Circles
Stretching · None
Ankle On The Knee
Stretching · None
Anterior Tibialis-SMR
Stretching · Other
Arm Circles
Stretching · None
Behind Head Chest Stretch
Stretching · Other
Brachialis-SMR
Stretching · Foam Roll
Calf Stretch Elbows Against Wall
Stretching · None