Recovery Score
Find your weak link in 2 minutes — then track the daily basics that beat soreness.
You don't get stronger in the gym — you get stronger when you recover. Answer honestly:
🎯 Your #1 fix
Last 7 Days
Stay ready, not wrecked
Injury prevention is mostly boring basics done consistently: warm up, move well, recover, and speak up early when something feels off.
Easy breathing + posture check
Stand tall or lie on your back. Take slow breaths through your nose, ribs down, shoulders relaxed. This helps you shift out of stress mode before mobility work.
World's greatest stretch
Step into a lunge, hand inside the front foot, rotate toward the front leg, then switch sides. Keep it smooth, not forced.
Hip hinge patterning
Practice hips back, soft knees, neutral spine, then stand tall. This protects your back on deadlifts, swings, rows, and picking up weights.
Ankle + calf rocks
In a split stance, gently drive the front knee over the toes while the heel stays down. Better ankles make squats, lunges, and running feel cleaner.
Shoulder openers
Do slow wall slides, band pull-aparts, or arm circles. Keep ribs down and move through a range you can control.
Warm up before intensity
Start easy, then build. Your first hard rep should not be your first rep of the day.
Scale early
Use the MOD board before form breaks. Scaling keeps the training effect without gambling on sloppy reps.
Leave reps in the tank
Most sets should end with 1–3 good reps left. Save true max effort for coach-led moments.
Progress gradually
Add weight, reps, speed, or volume one step at a time. Big jumps are where small tweaks become real problems.
Respect sharp pain
Burning muscles is normal. Sharp, pinching, numb, or worsening pain is your cue to stop and ask for help.
Walk on off days
Easy movement pumps blood, reduces stiffness, and helps soreness fade without adding more stress.
Ask a coach before you push through
- Pain changes your form or makes you limp.
- Symptoms include numbness, tingling, or shooting pain.
- Swelling, bruising, or loss of strength shows up suddenly.
- A movement keeps hurting after you scale it.
Additional injury support
Injuries can happen, and you do not have to figure it out alone. ATC has additional resources for treating injuries, modifying workouts, and rehabbing your way back into training.
All ATC clients have a discounted rate with our coach, Jeffrey Samburg, DPT, PT, MS, OCS, for services such as:
- Physical therapy
- Dry needling
- Assisted stretching
- NormaTec boots