id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery02000
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Evening
|
recovery02001
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Post-workout
|
recovery02002
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Before Sleep
|
recovery02003
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 22 |
Post-workout
|
recovery02004
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Evening
|
recovery02005
|
Sleep
|
Essential for hormonal balance and recovery.
| 17 |
Before Sleep
|
recovery02006
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Evening
|
recovery02007
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Before Sleep
|
recovery02008
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Morning
|
recovery02009
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Morning
|
recovery02010
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Before Sleep
|
recovery02011
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 9 |
Before Sleep
|
recovery02012
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Before Sleep
|
recovery02013
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Post-workout
|
recovery02014
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Morning
|
recovery02015
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Evening
|
recovery02016
|
Stretching
|
Increases flexibility and reduces injury risk.
| 6 |
Evening
|
recovery02017
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Before Sleep
|
recovery02018
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Before Sleep
|
recovery02019
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Before Sleep
|
recovery02020
|
Hydration
|
Helps replenish fluids and optimize performance.
| 13 |
Before Sleep
|
recovery02021
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Before Sleep
|
recovery02022
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Evening
|
recovery02023
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Post-workout
|
recovery02024
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Before Sleep
|
recovery02025
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Morning
|
recovery02026
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Before Sleep
|
recovery02027
|
Stretching
|
Increases flexibility and reduces injury risk.
| 13 |
Morning
|
recovery02028
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Morning
|
recovery02029
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Evening
|
recovery02030
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Post-workout
|
recovery02031
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Before Sleep
|
recovery02032
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Before Sleep
|
recovery02033
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Before Sleep
|
recovery02034
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Morning
|
recovery02035
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Evening
|
recovery02036
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Evening
|
recovery02037
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Morning
|
recovery02038
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Before Sleep
|
recovery02039
|
Stretching
|
Increases flexibility and reduces injury risk.
| 24 |
Morning
|
recovery02040
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Post-workout
|
recovery02041
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Before Sleep
|
recovery02042
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Evening
|
recovery02043
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Morning
|
recovery02044
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Before Sleep
|
recovery02045
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Evening
|
recovery02046
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Post-workout
|
recovery02047
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Before Sleep
|
recovery02048
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Before Sleep
|
recovery02049
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Before Sleep
|
recovery02050
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Evening
|
recovery02051
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Post-workout
|
recovery02052
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Evening
|
recovery02053
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Post-workout
|
recovery02054
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Post-workout
|
recovery02055
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Morning
|
recovery02056
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Evening
|
recovery02057
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 12 |
Morning
|
recovery02058
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Evening
|
recovery02059
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Post-workout
|
recovery02060
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Before Sleep
|
recovery02061
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Post-workout
|
recovery02062
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Post-workout
|
recovery02063
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Post-workout
|
recovery02064
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Post-workout
|
recovery02065
|
Sleep
|
Essential for hormonal balance and recovery.
| 17 |
Post-workout
|
recovery02066
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Post-workout
|
recovery02067
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Evening
|
recovery02068
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Post-workout
|
recovery02069
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 20 |
Before Sleep
|
recovery02070
|
Stretching
|
Increases flexibility and reduces injury risk.
| 6 |
Post-workout
|
recovery02071
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Evening
|
recovery02072
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Before Sleep
|
recovery02073
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Morning
|
recovery02074
|
Sleep
|
Essential for hormonal balance and recovery.
| 20 |
Morning
|
recovery02075
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Evening
|
recovery02076
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Morning
|
recovery02077
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Morning
|
recovery02078
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Morning
|
recovery02079
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Post-workout
|
recovery02080
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Morning
|
recovery02081
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Before Sleep
|
recovery02082
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Evening
|
recovery02083
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Before Sleep
|
recovery02084
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Morning
|
recovery02085
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Post-workout
|
recovery02086
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Morning
|
recovery02087
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Before Sleep
|
recovery02088
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Post-workout
|
recovery02089
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Evening
|
recovery02090
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Evening
|
recovery02091
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Before Sleep
|
recovery02092
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Evening
|
recovery02093
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Post-workout
|
recovery02094
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Evening
|
recovery02095
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Post-workout
|
recovery02096
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 28 |
Evening
|
recovery02097
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Evening
|
recovery02098
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Evening
|
recovery02099
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Morning
|
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