LTF Wellness Protocols

Recovery is where the results happen. This page gives you everything you need to sleep better, move easier, and come back stronger. Whether you're sore, tired, or just need a reset—start here.

Recovery Checklist

Daily Recovery Checklist:
7–9 hours of quality sleep
0.7 oz water per lb of bodyweight
20+ grams of protein post-workout
5–10 minutes of mobility or foam rolling
Breathwork or journaling before bed

Increase Your Mobility

Guided Breath Work Reset

Downloadable Resources

Full Recovery Day Protocol

Full Guide To Proper Hydration

Monthly Recovery Tracker

Want hands-on help with recovery?

We offer:
1-on-1 mobility sessions
Recovery Compression Boot Sessions
FREE Mobility Program

Get Started Today