Experience Note #2: Wake-up Routine (Part 1) – Prepping for a Successful Day
Prefer to watch the protocol in action? Check out the demonstration video below, or read the full structured breakdown underneath:
My wake-up routine is specific to my physical needs. It has evolved over years of experimentation to address unique biomechanical challenges, and it is paramount to setting up a high-performance day. I suggest yours should be tailored the exact same way.
1. The Immediate Audit & Hydration
It starts the moment I open my eyes. First, I quickly check my sleep numbers (Garmin/wearable metrics) to evaluate how well my sleep hygiene protocol from the night before actually paid off.
Next, I down two glasses of Reverse Osmosis (RO) water. This kicks off my baseline daily target: drinking half my body weight in ounces of water every day. For my body frame, that equates to roughly 90 ounces (or about eleven 8-oz glasses). I exclusively drink RO water to avoid chlorine, PFAS and other micro-contaminants.
2. Percussive Muscle Activation
Before jumping into heavy movement, I use a percussive therapy device fitted with the round ball attachment on the highest speed setting to loosen, activate, and increase local blood flow to my problem areas.
Critical Safety Rule: Always apply firm pressure to muscles only. Keep the head of the device completely off bones, ligaments, and tendons.
Here is the exact systematic progression I follow, working through each muscle zone symmetrically:
Leg Activation (Repeat Sequence for Left & Right Legs)
Quadriceps: Work from top of the muscles down and from the center outward (Center—>Outside—>Inside)
Calves: Work from the top of the muscle down and from the center outward (Center line—>Outer Calf—>Inner Calf)
Hamstrings: Work from the top of the muscles down and from the center outward (Center—>Outside—>Inside)
Hamstring–Quad Interface: Sweep the seam where the lateral hamstring meets the outer quad to release friction.
Upper Body & Posterior Chain
Upper Trapezius (Left & Right): Sweep from the lower portion of the upper trap up toward the shoulder (Center—>Outside—>Inside)
Latissimus Dorsi (Left & Right): Sweep horizontally from inside to outside, moving down the lat (High—>Middle—>Low)Experience Note #2
Key Takeaway
If you wake up with tight, stiff, or aching muscles, incorporating a targeted 2-3 minute percussive routine before your feet hit the ground running can be a game-changer for joint mobility and readiness.
Next week, in Part 2 of the Wakeup Routine, we’ll dive into my daily biomechanical stretching progression and a quick, high-yield strength routine that protects the spine.
Until then—here’s to building the best version of you!