RECOVER
explanation
Movement Patterns
The pattern readiness grid shows 9 fundamental movement patterns — each scored and color-coded based on how your active issues affect that pattern.
Go to this feature →In short: Green means train normally, amber means modify, red means avoid. Tap any pattern for specific guidance.
Pattern Readiness
Your body moves in fundamental patterns: overhead, hinge, squat, lunge, press, pull, ballistic, rotation, and gait. Each pattern gets a readiness score (0–100%) calculated from your active issues. If an issue affects the shoulder, overhead and press patterns might drop.
Readiness Bands
Green Band
Full readiness — train this pattern normally with no restrictions
Amber Band
Caution — use lighter loads, reduce volume, focus on technique
Red Band
Avoid loaded work — focus on mobility drills and recovery exercises instead
Tap any pattern card to see exactly why it's in that band, what you can safely do, and specific modification suggestions.
What to do next
Related topics
patternsreadinessmovementoverheadhingesquatlungepresspullballisticrotationgaitgreenamberred