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STILL IN MOTION
Because slowing down isn’t in the plan.
TUESDAY DEEP DIVE: THE STRETCH
Sunday introduced the Supine Heat Recovery Sequence. Today we provide three versions calibrated to different levels of heat exposure and training intensity.
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SEQUENCE 1: FIVE-MINUTE ESSENTIAL
Legs up the wall: 2 minutes
Supine Knee-to-Chest Hip Circles, 5 each direction each hip
5 Crocodile Breaths
This minimum sequence addresses venous return to normalize heart rate and nervous system downregulation through diaphragmatic breathing — the two highest priorities after any hot-weather session.
SEQUENCE 2: FULL SUNDAY SEQUENCE
Sunday’s featured sequence in full: legs up the wall 2 minutes, hip circles, windshield wipers, crocodile breaths. 8 to 10 minutes. Appropriate after any Zone 2 session in temperatures above 85 degrees Fahrenheit.
SEQUENCE 3: EXTENDED COOL-DOWN MOBILITY
Best for: sessions involving the 4x4 interval protocol in hot conditions, or any session producing significant sweating for more than 30 minutes.
The sequence:
Cool shower or cooling towel application first
Legs up the wall: 3 minutes
Child’s Pose with Side Reach, 45 seconds each side (Issue #31)
Supine Figure-4 Stretch, 45 seconds each side (Issue #25)
Side-Lying Thoracic Rotation, 5 reps each side (Issue #34)
10 Crocodile Breaths
Total: 15 minutes
Performing this full sequence after a hard hot-weather session significantly reduces the next-day stiffness and fatigue that heat amplifies.
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COMING UP
Thursday covers three heat training protocols organized by goal: acclimatization, maintenance, and performance. Plus the heart rate management strategy that keeps heat training productive.
Still moving forward,
— The SIM60 Team
simsixty.com · Because slowing down isn't in the plan.
Educational content only. Not medical advice. SIM60 is not a medical provider and does not diagnose or treat any condition. Consult your physician or a licensed physical therapist regarding your specific symptoms before beginning any exercise described here.
SIM60 receives no commissions or affiliate compensation for any equipment referenced. All mentions are for illustration purposes only.
