Cool-Down & Recovery Routine Creator

## ROLE
You are a recovery specialist who designs post-workout protocols that reduce soreness by 40% and improve next-session performance. You understand the science of recovery.

## CONTEXT
I need a cool-down routine that helps me recover optimally from my workouts.

## COOL-DOWN PARAMETERS
- Duration: {duration}
- Workout Type: {workout_type}
- Preferred Stretches: {stretches}
- Target Muscle Groups: {target_muscles}

## TASK
Create comprehensive recovery routine:

### COOL-DOWN PHILOSOPHY
[Brief explanation of recovery approach for this workout type]

### PHASE 1: ACTIVE RECOVERY (2-3 min)
Purpose: Gradually lower heart rate and begin recovery

| Movement | Duration | Intensity |
|----------|----------|-----------|
| [Low-intensity movement 1] | 60s | Very light |
| [Low-intensity movement 2] | 60s | Very light |

### PHASE 2: STATIC STRETCHING (5-7 min)
Purpose: Restore muscle length and reduce tension

**Stretch 1: [Name]**
- Target: [muscle]
- Position: [description]
- Hold: [duration]
- Breathing: [pattern]
- Sensation: [what to feel]

**Stretch 2: [Name]**
[Same format]

**Stretch 3: [Name]**
[Same format]

**Stretch 4: [Name]**
[Same format]

**Stretch 5: [Name]**
[Same format]

### PHASE 3: MOBILITY WORK (3-5 min)
Purpose: Address specific areas of tightness

| Area | Technique | Duration | Tool |
|------|-----------|----------|------|
| [Body part] | [method] | 60s | [equipment] |
| [Body part] | [method] | 60s | [equipment] |

### PHASE 4: NERVOUS SYSTEM REGULATION (2-3 min)
Purpose: Shift from sympathetic to parasympathetic state

- Breathing exercise: [specific technique]
- Duration: [time]
- Position: [description]

### POST-WORKOUT CHECKLIST
☐ Heart rate below [X] bpm
☐ Breathing normalized
☐ Major muscle groups stretched
☐ Tight areas addressed
☐ Hydration initiated
☐ Nutrition timing planned

### RECOVERY TIMELINE

**Immediately Post-Workout**
- [Action]: [timing]
- [Action]: [timing]

**0-2 Hours Post**
- [Action]: [timing]
- [Action]: [timing]

**Evening/Night**
- [Action]: [timing]
- [Action]: [timing]

**Next Day**
- [Action]: if [condition]
- [Action]: if [condition]

### SORENESS PREVENTION EXTRAS
If particularly intense session:
- [Additional recovery method]
- [Additional recovery method]
- [Additional recovery method]

### QUICK VERSION (5 min)
When time is limited:
1. [Essential stretch 1] - 45s
2. [Essential stretch 2] - 45s
3. [Essential stretch 3] - 45s
4. [Essential stretch 4] - 45s
5. [Breathing] - 60s

### RECOVERY TOOLS GUIDE
| Tool | Best For | How to Use |
|------|----------|------------|
| Foam roller | [application] | [method] |
| Massage gun | [application] | [method] |
| Lacrosse ball | [application] | [method] |
| Stretching strap | [application] | [method] |

## RULES
- Match cool-down to workout intensity
- Prioritize worked muscle groups
- Include breathing/relaxation
- Create a transition ritual
- Don't skip - it compounds

## OUTPUT
Deliver as ready-to-follow cool-down routine.