Wednesday

Back Squat: 10-5-5-5-3-3-3

Single Leg Deadlifts: 10-10-10-10 (5L+5R)

Box Toe Touches: 5-5-5 (5L+5R)

Turkish Get-UPs: 4-4-2-2

You can lift all the weights, eat all the protein, and train your ass off… but if your recovery sucks, you’re leaving gains on the table.

 

One of the biggest things I do for recoveryhas nothing to do with training—it’s light exposure. Your body’s natural rhythm (aka circadian rhythm) thrives on real sunlight during the day and low blue light at night.

 

Morning: Get outside first thing—even if it’s cold. 10 minutes of sunlight in your eyes wakes your body up faster than coffee.

 

Nighttime: Cut the artificial light. Use dim lighting, red light, or throw on some blue light blocking glasses if you’re watching TV or scrolling your phone (I see you).

 

Fix this, and you’ll fall asleep faster, recover better, and wake up actually feeling strong. Try it for a week and let me know what happens.

 

In Strength,

Mark Bell