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Engine

The Repair

Recover · The Repair

Rest is where the rebuild happens.

Muscle isn't built under the bar. It's built in the hours after, when growth hormone floods the bloodstream and torn fiber knits back denser than before.

70%GH in deep sleep
4×parasympathetic repair
−50%soreness, active recovery
Section 01 · The Target

Tap the muscle you trained.

Section 02 · The Protocol
Dynamic Warm Up•Quads•5 to 7 min

Quads Dynamic Primer

Coach Mac// on quads

"Slow tempo air squats look easy until you actually slow them down. Three seconds on the way down primes the quad for the heavy work coming. Cheat the tempo and you cheat the warm up."

Prime the quads with bodyweight reverse lunges, knee hugs into kicks, and slow tempo air squats. Drive the knees through full flexion and extension.

PRIME • Quads
Athlete performing slow reverse lunges and knee hug to kicks.
Knee tracks over middle toeTall chestSoft landing
Step by step
  1. 1Stand tall. Step the right foot back into a reverse lunge until both knees are at 90 degrees. Drive up. 8 reps per side.
  2. 2Hug the right knee tight to the chest for one second, then release and kick the same leg straight in front. 8 each side.
  3. 3Perform 12 slow tempo air squats. Three seconds down, one second up.
  4. 4Finish with 10 standing knee hugs into a slow forward lunge.
Beginner notes

Quads run the show on every squat, lunge, and stair you climb. We are not trying to fatigue them, just turn them on. If your front knee caves in, step a little wider.

Feel+

A light pump, joints feeling oiled, heart rate climbing on its own. You should leave the warm up wanting to lift, not already tired.

Avoid−

Static holds, max effort reps, and forcing end ranges cold. If something pinches, you backed off too late. Shorten the range and try again.

Breath~

Inhale through the nose for four, exhale through the mouth for six. Keep the breath quiet so you can hear your body talk back.