Prompt shell
Replace highlighted brackets, then copy.
Plan a recovery day for [athlete]. Include 20–30 min easy cardio, mobility flow, foam roll targets, and sleep/hydration reminders.
How to use
athlete- replace the bracketed field with your info
Provide (Inputs)
- Sport
- Soreness areas
- Equipment
- Time available
Expected output (Outputs)
- Recovery plan
- Mobility sequence
- Self-care notes
Tips
- Keep intensity low; breathing through nose.
- Roll 30–60s per area, not excessive.
- Prioritize 7–9 hours of sleep.