id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery08000
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Evening
|
recovery08001
|
Stretching
|
Increases flexibility and reduces injury risk.
| 26 |
Morning
|
recovery08002
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Evening
|
recovery08003
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Post-workout
|
recovery08004
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 20 |
Evening
|
recovery08005
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Post-workout
|
recovery08006
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Post-workout
|
recovery08007
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Evening
|
recovery08008
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Post-workout
|
recovery08009
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Before Sleep
|
recovery08010
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 11 |
Post-workout
|
recovery08011
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Before Sleep
|
recovery08012
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Evening
|
recovery08013
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Morning
|
recovery08014
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Morning
|
recovery08015
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Post-workout
|
recovery08016
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Before Sleep
|
recovery08017
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Post-workout
|
recovery08018
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Post-workout
|
recovery08019
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Before Sleep
|
recovery08020
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Evening
|
recovery08021
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Post-workout
|
recovery08022
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Before Sleep
|
recovery08023
|
Stretching
|
Increases flexibility and reduces injury risk.
| 22 |
Before Sleep
|
recovery08024
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Evening
|
recovery08025
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Morning
|
recovery08026
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Evening
|
recovery08027
|
Stretching
|
Increases flexibility and reduces injury risk.
| 13 |
Post-workout
|
recovery08028
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Post-workout
|
recovery08029
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Evening
|
recovery08030
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Post-workout
|
recovery08031
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 28 |
Morning
|
recovery08032
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Before Sleep
|
recovery08033
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Evening
|
recovery08034
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Morning
|
recovery08035
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Morning
|
recovery08036
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Morning
|
recovery08037
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Post-workout
|
recovery08038
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Evening
|
recovery08039
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Before Sleep
|
recovery08040
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 20 |
Post-workout
|
recovery08041
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Post-workout
|
recovery08042
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Before Sleep
|
recovery08043
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Before Sleep
|
recovery08044
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Before Sleep
|
recovery08045
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Morning
|
recovery08046
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Morning
|
recovery08047
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Evening
|
recovery08048
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 19 |
Before Sleep
|
recovery08049
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Evening
|
recovery08050
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Post-workout
|
recovery08051
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Before Sleep
|
recovery08052
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Before Sleep
|
recovery08053
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Evening
|
recovery08054
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Post-workout
|
recovery08055
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Post-workout
|
recovery08056
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Before Sleep
|
recovery08057
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 11 |
Evening
|
recovery08058
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Before Sleep
|
recovery08059
|
Stretching
|
Increases flexibility and reduces injury risk.
| 13 |
Post-workout
|
recovery08060
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Morning
|
recovery08061
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Before Sleep
|
recovery08062
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Before Sleep
|
recovery08063
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 12 |
Evening
|
recovery08064
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Evening
|
recovery08065
|
Stretching
|
Increases flexibility and reduces injury risk.
| 22 |
Before Sleep
|
recovery08066
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Morning
|
recovery08067
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Post-workout
|
recovery08068
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Evening
|
recovery08069
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Before Sleep
|
recovery08070
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Evening
|
recovery08071
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Post-workout
|
recovery08072
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Post-workout
|
recovery08073
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Post-workout
|
recovery08074
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Post-workout
|
recovery08075
|
Sleep
|
Essential for hormonal balance and recovery.
| 22 |
Before Sleep
|
recovery08076
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 11 |
Before Sleep
|
recovery08077
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Before Sleep
|
recovery08078
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Morning
|
recovery08079
|
Sleep
|
Essential for hormonal balance and recovery.
| 6 |
Morning
|
recovery08080
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Evening
|
recovery08081
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Post-workout
|
recovery08082
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Morning
|
recovery08083
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Before Sleep
|
recovery08084
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Post-workout
|
recovery08085
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Before Sleep
|
recovery08086
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Evening
|
recovery08087
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 13 |
Before Sleep
|
recovery08088
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Post-workout
|
recovery08089
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Morning
|
recovery08090
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Post-workout
|
recovery08091
|
Hydration
|
Helps replenish fluids and optimize performance.
| 13 |
Post-workout
|
recovery08092
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Morning
|
recovery08093
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Before Sleep
|
recovery08094
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Morning
|
recovery08095
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Morning
|
recovery08096
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Before Sleep
|
recovery08097
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Post-workout
|
recovery08098
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Before Sleep
|
recovery08099
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Before Sleep
|
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