Replenish. Restore. Reset.
 
The secret to feeling strong onstage isn’t just how you train — it’s how you recover.
Whether you’re coming off a late rehearsal, closing night of a show run, or a full performance weekend, this toolkit walks you through a simple, dancer-friendly recovery flow so you can show up to the next rehearsal feeling energized, not depleted.
 
Inside, you’ll learn how to:
Refuel without restriction
Hydrate in a way that actually supports performance
Downshift out of “performance adrenaline mode” and into rest
 
This workbook includes:
3 recovery phases (daily → performance night → post-run reset)
Fueling templates you can customize based on what’s available
Supportive strategies when appetite is low or nerves are high
Fill-in planning pages so you can build your own recovery system
 
You’ll leave with a recovery plan that fits your schedule, your goals, and your body — not a one-size-fits-all rulebook.
 
You deserve to feel as powerful the day after you perform as you do under the lights.