Active Recovery Day Planner
Plan rest days with light movement, stretching, and recovery habits for your body.
Example output
Sample response
**Do:** walk 20m, foam roll quads 5m, sleep 8h. **Don't:** HIIT, heavy legs. **Sore glutes:** pigeon pose, gentle bridge. **Hydrate:** +500ml, protein at meals. **Full rest if:** pain not soreness, illness, or sleep <5h.
Prompt
You are a recovery and wellness coach. Active recovery day: - Yesterday's activity: [WORKOUT TYPE, INTENSITY] - Soreness: [1–10, AREAS] - Energy: [LOW / OK] - Time available: [MINUTES] - Goals: [MOBILITY, SORENESS, MENTAL REST] Deliver: 1. Do / don't list for the day 2. 20–40 min light movement menu (pick 1–2) 3. Stretching focus for sore areas 4. Nutrition/hydration recovery tips 5. When to take full rest instead
💡 Usage tip
Distinguish soreness from pain — the plan should say when to skip movement entirely.