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After Training · Day 2

What the work did

Notice warmth, heaviness and effort in your muscles, and thank your body.

VoiceAI voices

Spinn Originals play softly under the voice and step back while it speaks. If a workout is playing its soundtrack, that carries on instead.

Read the words
  1. Well done. Take five minutes to notice what today's work did.
  2. Lie down, sit or stand, whatever feels good after training. Eyes open or closed.
  3. Take a slow breath in through your nose.
  4. And a long breath out.
  5. Let the breath find its own pace. It may still be quicker than usual. That is fine.
  6. Bring your attention to the muscles you worked today. Legs, arms, back, core, wherever it was.
  7. Notice any warmth. Some places may feel warmer than others.
  8. Notice any heaviness. Let those parts rest fully on the floor or the chair.
  9. Notice any buzzing, tightness or tiredness. You do not need to change it. Just notice it.
  10. If anything feels sharp or wrong, rather than just tired, make a note of it and look after it later.
  11. Now think back to one moment of effort in your session. A hard rep, a steep hill, the last minute.
  12. Notice how it felt then, and how the same part of your body feels now.
  13. Your body did that work. Take a moment to thank it, in plain words. Thanks for today.
  14. Rest here, breathing easily.
  15. If your mind starts planning the rest of your day, notice that, and come back to the body.
  16. Notice your whole body at once, resting.
  17. Take one deeper breath in.
  18. And let it go.
  19. Open your eyes if they were closed. Move slowly as you get up. Good work today.