The 6 week JDM Recovery & Mobility Method
$9.99
JDM Prepare Your Muscles — 6-Week Recovery & Mobility Method
A premium, in-depth 6-week recovery and mobility workbook designed to support sports massage, training and long-term recovery habits.
The most complete and high-value document in the set, with assessments, body-area plans, detailed exercise descriptions, trackers and lifestyle guidance.
Begins with a full recovery assessment covering neck and shoulder tightness, lower back stiffness, hip mobility, hamstrings, calves, soreness, sleep, stress, energy and posture.
Includes baseline screening, body-map priority areas and a simple movement screen to help clients identify their main restriction.
Contains targeted recovery plans for:
Neck, traps and shoulders
Lower back and hips
Legs and running recovery
Gym lifter recovery
Each drill includes purpose, how to perform it, coaching cues, common mistakes, suggested dosage and practical usage advice.
Includes foam rolling and massage ball guidance for upper body, lower body and trigger point areas.
Provides 5-minute, 10-minute and 20-minute daily routine options, making it suitable for busy clients and more committed clients.
The 6-week structure progresses through reset, release, mobilise, activate, strengthen and maintain.
Includes recovery education on sports massage, why muscles feel tight, soreness versus injury, aftercare, what not to do after massage and when to seek medical advice.
Includes lifestyle guidance around sleep, hydration, protein, stress, steps and deloads.
Contains multiple fillable trackers for pain, tightness, mobility, sleep, stress, soreness, appointments, progress review and rebooking decisions.