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Recovery Protocol

Full-Body Reset

A gentle movement circuit that restores circulation without adding training stress.

Full-Body Reset — athlete breathing through a calm guided recovery session

Protocol badges

~30 min · 5 blocks
  • Beginner · Difficulty — Low intensity and a readiness requirement under 55%. Safe to run on a tired day or as your first session in a protocol.
  • 25-40 min · Time — Estimated 25-40 minutes. The standard session length for most protocols.
More Recovery
CirculationMuscle relaxationMental recovery

Coach cueTreat this as movement snacks, not a workout — lower the intensity if you feel a burn.

Gear needed · Mat · Light resistance band

Device onlySign in to sync progress and resume on any device

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Recovery · Beginner

Full-Body Reset

A gentle movement circuit that restores circulation without adding training stress.

30 min · 5 blocks · Readiness 45%

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https://digitals.engineering/programs/full-body-reset

Suitability

Ready to run — your readiness 88 clears the 45+ threshold.

Match

Adds this protocol to tomorrow on your weekly calendar and sets a 7:30 reminder with a 15-min lead.

What you'll do today

0/5 done

5 blocks · 30 min total · ~24:36 timed work/rest

Equipment checklist

Untick anything you don't have and we'll suggest a stand-in.

All gear available — run it as written

0%

0 of 5 blocks logged

Standby
Auto-advanceWork rolls into rest, then the next block starts itself.
Transition alertsCue fires the moment work or rest switches.
Customize alert volume & haptics
Work alertFires when a work interval begins.
Rest alertFires when rest starts.
Completion alertFires when the session is done.
Up next · block 1 of 5Cat-Cow2 min · target Spine2:00work · rest 1:00

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Full-Body Reset today

Keep the same structure and chase a faster total time than 30 min, or add 1 rep per set on the first two blocks.

Why this advice · Steady pacing progresses one variable at a time after a full session.

Based on · steady pacing · Build strength, Build consistency · no injury flags

Readiness Req

45%

Intensity

Low

Duration

30 min

2:00Block timer · 2 min · Spine
4:12Block timer · 3 x 4 / side · Hips / thoracic
4:12Block timer · 3 x 12 · Shoulders
4:12Block timer · 3 x 8 / side · Adductors
5:00Block timer · 5 min · Parasympathetic
Interval history · streaks & personal bests →

Your progress

Completed

0

Day streak

0

Last run

—

No finished run logged yet — tap blocks as you train.

Schedule a reminder

Remind me

We'll ask for notification permission when you set the reminder.

Before you start

  • Access unlockedIncluded in your plan
  • Readiness 45%+Your score today is 88%
  • 30 min free5 blocks · low intensity
  • Session loggedTap start to begin logging

30 min · Low

0/5 blocks