Arjun Sreekumar

✅ NIGHT RECOVERY CHECKLIST

Theragun Routine (10 min)

• Feet & Arches – 30 sec per foot

• Calves – 1 min per leg

• Upper Back & Traps – 1 min per side

• Lats & Ribs – 1 min per side

• Neck Line – 15 sec per side

• Optional: Chest or Diaphragm – 1 min

Mobility Stretch Flow (10 min)

• World’s Greatest Stretch – 30 sec per side

• Thread the Needle – 30 sec per side

• F

Day 1 – Upper A (Pull + Chest)

We’ll move bench press to this day to give it priority, but keep the balance right with pull volume to maintain posture and scapular health.

Barbell Bench Press – 3-4 sets | 4-8 reps | RPE 8 |

Focus: Strong bracing, scapular retraction, controlled tempo

Incline Dumbbell Press – 2 sets | 8-12 reps | RPE 8 |

Chest Supported

Day 2 Refresh Guide for Wavy 2C Low Porosity Hair

Wavy 2C low porosity hair has unique needs on non-wash days. This guide will help you revive your waves on Day 2, minimize frizz, and add moisture without weighing your hair down. We’ll cover proven refresh techniques, product recommendations (refresh sprays, leave-ins, oils), and clarify how a Day 2

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