Active Recovery Day Routine

Create an active recovery day routine for me:

**My Training Schedule:**
- What I did yesterday: [WORKOUT]
- What I'm doing tomorrow: [WORKOUT]
- Current soreness level: [1-10]
- Most sore areas: [AREAS]

**My Preferences:**
- Time available: [MINUTES]
- Indoor/outdoor preference: [PREFERENCE]
- Equipment available: [EQUIPMENT]
- Activities I enjoy: [ACTIVITIES - walking, yoga, swimming, etc.]

Please design a recovery routine that includes:

1. **Light Movement** (15-20 minutes)
   - Activity selection and intensity guidelines
   - Heart rate target

2. **Mobility Work** (10-15 minutes)
   - Targeted stretches for sore areas
   - Joint mobility exercises

3. **Self-Massage/Myofascial Release** (5-10 minutes)
   - Foam rolling or massage ball work
   - Technique tips

4. **Recovery Boosters**
   - Hydration targets
   - Nutrition suggestions
   - Sleep optimization for tonight

5. **What to Avoid** on recovery days

6. **Signs You Need Complete Rest** instead of active recovery