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Return to Operations - Week 2 | Dark Wolf Mission Log
Dark Wolf Mission Log
RTO / Week 2 of 8
DW
Concussion Recovery Protocol

Return to Operations

Week 2: Light Aerobic Introduction

Days 8-14 | Phase 1 of 4
Current Phase
Phase 1: Initial Rest & Stabilization (Continued)
Transitioning to light aerobic activity while maintaining symptom-guided progression
DW Week 2 Overview
Focus
Light aerobic introduction, expanded movement
Physical RPE
2-4 (Light to Moderate)
Cardio
Stationary bike 10-20 min
Heart Rate Target
50-60% of max HR
"Controlled aerobic activity improves cerebral blood flow and supports recovery—but only if symptoms remain stable. Listen to your body."
DAY 8 Monday
Light Aerobic
Morning Symptom Assessment
Log symptoms. Confirm Week 1 progression criteria met.
Today introduces stationary bike—stop immediately if symptoms increase by 2+ points.
Warm-up
Dynamic Prep
5 MIN
Walking: 2 minutes easy pace
Arm circles: 10 forward, 10 backward
Hip circles: 8 each direction
Leg swings (front/back): 10 each leg
Leg swings (side/side): 10 each leg
Main Work
A)Stationary Bike
10 MIN
Intensity: 50-60% max HR (RPE 3)
Cadence: 60-70 RPM, low resistance
Position: Upright, hands on handlebars
First cardio introduction. This should feel EASY. Stop immediately if headache, dizziness, or nausea increases.
B)Walking
15 MIN
Outdoor if possible
Include gentle inclines
RPE 2-3
C)Movement Circuit
10 MIN
2 rounds:
Glute bridge × 12
Bird-dog × 8 each side
Wall push-up × 10
Bodyweight squat × 10
Plank hold × 20 seconds
Rest: 60 seconds between rounds
D)Balance & Vestibular
5 MIN
Single leg stance: 30 sec each, eyes open then closed
Gaze stabilization (head side-to-side): 20 reps
Gaze stabilization (head up-down): 20 reps
Tandem walk with head turns: 20 steps
Mindfulness Protocol
Morning: Box Breathing (8 min)
4-4-4-4 or 5-5-5-5 pattern
Complete before exercise
Post-Exercise: Seated Recovery (5 min)
After exercise, sit quietly
Close eyes, natural breathing
Observe heart rate settling
Notice body sensations without judgment
Evening: Body Scan (10 min)
Full body scan before bed
Nutrition & Hydration
Continue Week 1 supplements
Pre-exercise: Light snack 30-60 min before (banana, toast)
Post-exercise: Protein + carbs within 30 min
Hydration: Extra 16oz water around exercise
Cognitive Protocol
Work: 4-6 hours with 45-min breaks
Reading: 40 minutes
Dual-task: Bike while listening to audiobook (light content)
Cool-down
Walking: 3 minutes easy
Quad stretch: 45 seconds each
Hip flexor stretch: 45 seconds each
Calf stretch: 30 seconds each
Child's pose: 60 seconds
DAY 9 Tuesday
Mobility & Movement
Morning Symptom Assessment
How did yesterday's bike feel? Any symptom increase?
If symptoms increased: Skip bike today, walking only.
Warm-up
Dynamic Prep
5 MIN
Walking: 2 minutes
Cat-cow: 10 reps
World's greatest stretch: 4 each side
Inchworm: 5 reps
Main Work
A)Walking
20 MIN
Varied terrain, moderate pace
Include 5-minute mindful walking segment
RPE 2-3
B)Mobility Flow
15 MIN
Hip sequence (5 min):
90/90 transitions × 8
Pigeon pose: 60s each side
Frog stretch: 60s

Spine sequence (5 min):
Cat-cow × 10
Thread the needle × 8 each
Scorpion stretch × 6 each

Upper body (5 min):
Wall slides × 12
Doorway pec stretch: 45s each
Prone I-Y-T × 8 each
C)Core Activation
8 MIN
Dead bug: 12 each side
Bird-dog: 10 each side
Plank: 30 seconds × 2
Side plank (from knees): 20 sec each × 2
Glute bridge march: 10 each leg
D)Vestibular Training
5 MIN
Gaze stabilization (all directions): 15 each
VOR cancellation: Focus on thumb, move head and thumb together × 15 each direction
Standing on foam/pillow: 30 sec each leg
Mindfulness Protocol
Morning: Breath Counting (10 min)
Count exhales 1-10, then restart
If you lose count, simply start over at 1
During Mobility: Body Awareness
Focus attention on stretched area
Notice sensations without judgment
Breathe into tight areas
Evening: Progressive Relaxation + Body Scan (12 min)
Combined practice before bed
Cognitive Protocol
Work: Full workday with hourly breaks
Memory exercise: Read article, summarize in writing 30 min later
Processing: Simple math problems (5-10 min)
Cool-down
Seated forward fold: 60 seconds
Supine spinal twist: 45 sec each
Happy baby: 60 seconds
Corpse pose with breathing: 2 minutes
DAY 10 Wednesday
Light Aerobic
Morning Symptom Assessment
If bike was tolerated Day 8, increase duration today.
Progression: Add 2-3 minutes if symptoms stable.
Warm-up
Dynamic Prep
5 MIN
Walking: 2 minutes
Arm circles: 10 each direction
Hip circles: 8 each direction
Leg swings: 10 each leg, each direction
Bodyweight squats: 10
Main Work
A)Stationary Bike
12-15 MIN
Intensity: 50-60% max HR (RPE 3-4)
Structure: Steady state, no intervals
Can slightly increase resistance if comfortable
B)Walking
15 MIN
Post-bike recovery walk
Easy pace, can include hills
RPE 2
C)Movement Circuit
12 MIN
2 rounds:
Glute bridge with march × 16 total
Incline push-up × 10
Bodyweight squat × 12
Dead bug × 10 each side
Superman hold × 15 seconds
Plank × 25 seconds
Rest: 60 seconds between rounds
D)Balance Challenge
5 MIN
Single leg stance on pillow: 30s each leg
Tandem stance eyes closed: 30 seconds
Single leg Romanian deadlift (bodyweight): 6 each leg
Heel-to-toe walk backward: 20 steps
Mindfulness Protocol
Morning: Box Breathing (8 min)
5-5-5-5 pattern
During Bike: Breath Awareness
Notice breathing rhythm
Coordinate with pedal cadence if helpful
Evening: Body Scan (10 min)
Full body scan, noticing areas of tension from exercise
Nutrition & Hydration
Continue base protocol
Focus: Post-workout recovery meal within 30 min
Example: Greek yogurt, berries, handful of walnuts
Cool-down
Easy walking: 3 minutes
Quad stretch: 45 sec each
Hamstring stretch: 45 sec each
Hip flexor stretch: 45 sec each
Child's pose: 60 seconds
DAY 11 Thursday
Active Recovery
Morning Symptom Assessment
Mid-week check: How are symptoms trending?
Today is active recovery—lighter intensity.
Main Work
A)Nature Walk
25-30 MIN
Park, trail, or neighborhood
Relaxed pace, RPE 2
Practice 10 min of mindful walking
No headphones—be present with environment
B)Gentle Yoga Flow
15 MIN
Child's pose: 60 seconds
Cat-cow: 10 slow breaths
Downward dog: 30 seconds
Low lunge: 45 sec each side
Pigeon: 60 sec each side
Seated twist: 45 sec each side
Supine butterfly: 60 seconds
Corpse pose: 2 minutes
Move slowly and mindfully. Focus on breath with each pose.
C)Light Core
5 MIN
Dead bug: 8 each side (slow)
Bird-dog: 8 each side (slow)
Glute bridge hold: 30 seconds × 2
Mindfulness Protocol
Morning: Loving-Kindness Meditation (10 min)
Sit comfortably, close eyes
Repeat silently for yourself:
"May I be healthy. May I be at peace. May I be free from suffering."
Then extend to loved ones, acquaintances, all beings
Afternoon: Gratitude Journaling (5 min)
Write 3 things you're grateful for today
Write 1 thing your body did well
Evening: Body Scan (10 min)
Extended body scan with focus on relaxation
Cognitive Protocol
Work: Normal schedule with regular breaks
Reading: 30-45 minutes
New: Try a memory game or puzzle app (15 min)
Evening Protocol
Epsom salt bath (optional)
Light stretching
Early bedtime
DAY 12 Friday
Light Aerobic
Morning Symptom Assessment
Pushing bike duration today—longest session yet.
Only progress if symptoms stable all week.
Warm-up
Dynamic Prep
6 MIN
Walking: 2 minutes
Jumping jacks (low impact): 20
Arm circles: 10 each direction
Leg swings: 10 each direction, each leg
Bodyweight squats: 10
Hip circles: 8 each direction
Main Work
A)Stationary Bike
15-20 MIN
Intensity: 55-65% max HR (RPE 3-4)
Structure: Steady state
Can vary resistance slightly for terrain simulation
Longest cardio session so far. Stay at low end of duration if any symptom concerns.
B)Walking
15 MIN
Include varied terrain
Moderate pace, RPE 3
C)Movement Circuit
15 MIN
3 rounds:
Glute bridge × 12
Push-up (incline or knee) × 8
Bodyweight squat × 12
Bird-dog × 8 each side
Plank × 30 seconds
Rest: 45 seconds between rounds
D)Balance & Vestibular
5 MIN
Single leg stance on pillow, eyes closed: 20s each
Gaze stabilization with walking: 30 steps
Tandem walk with head turns: 20 steps forward and back
Mindfulness Protocol
Morning: Breath Awareness (10 min)
Natural breathing, no counting
Notice qualities: depth, temperature, rhythm
Evening: Progressive Relaxation (12 min)
Tense-release through body groups
Skip neck tensing
End with body scan
Cognitive Protocol
Work: Full day with regular breaks
Dual-task challenge: Walk while doing mental math
Social: Plan light evening activity
Cool-down
Easy walking: 3 minutes
Full lower body stretch sequence: 8 minutes
Child's pose: 60 seconds
DAY 13 Saturday
Active Recovery
Morning Symptom Assessment
How did yesterday's longer session feel?
Today is recovery focus before assessment tomorrow.
Main Work
A)Extended Nature Walk
30-40 MIN
Park, trail, or beach
Relaxed pace, RPE 2-3
Can include gentle hills
Practice mindfulness for 10 min of walk
B)Comprehensive Mobility
20 MIN
Ankles/Feet (3 min):
Ankle circles × 10 each
Calf stretch: 45s each
Toe stretches: 30s

Hips (6 min):
90/90 stretch: 60s each position
Pigeon: 60s each
Hip flexor: 60s each
Frog stretch: 60s

Spine (5 min):
Cat-cow: 10 reps
Thread the needle: 8 each
Prone press-up: 10 reps
Seated twist: 45s each

Shoulders/Upper Back (6 min):
Wall slides: 12 reps
Doorway pec stretch: 45s each side
Prone I-Y-T: 8 each
Lat stretch: 45s each side
Thoracic rotation: 8 each side
C)Light Core
5 MIN
Dead bug: 10 each side
Bird-dog: 10 each side
Side plank (from knees): 20s each side
Glute bridge: 15 reps
Mindfulness Protocol
Extended Morning Practice (15 min)
5 min: Box breathing
5 min: Open awareness
5 min: Set intentions for Week 3
Evening: Gratitude + Reflection
Journal: 5 things grateful for this week
Reflect: How has your capacity improved?
Body scan before bed
Nutrition Focus
Meal prep: Prepare brain-healthy meals for Week 3
Hydrate: Increase water intake today
Sleep: No alarm tomorrow if possible
Evening Protocol
Light social activity okay
Continue avoiding alcohol
Extended sleep target: 9+ hours
Body scan meditation
DAY 14 Sunday
Rest & Assessment
Week 2 Complete: Assessment Day
◆ Morning Assessment
Complete full symptom assessment
Compare: Day 14 vs Day 7 vs Day 1

Progression criteria for Week 3:
• Symptoms continue to improve OR stable at low levels
• Tolerated 15-20 min cardio without symptom increase
• No symptom flares requiring step-back

If NOT meeting criteria: Repeat Week 2
◆ Physical Activity (Optional)
Light walking: 20-30 minutes
Gentle stretching: 10-15 minutes
No structured cardio—rest and assess
◆ Mindfulness
Morning: 10-min meditation of choice
Evening: Week 2 reflection journaling + body scan
◆ Week 2 Reflection Questions
How did your body respond to the bike?
What was your longest cardio duration achieved?
Did any activities trigger symptoms?
How is your sleep quality?
Are you ready for increased intensity?
◆ Week 3 Preview
• Phase 2 begins: Light Aerobic & Cognitive Loading
• Heart rate target: 60-70% max
• Introduction of light jogging intervals
• Expanded movement complexity
• Increased cognitive challenges
◆ Week 2 Complete ◆
Light aerobic foundation established. If symptoms allow, proceed to Week 3: Moderate Aerobic Training.