Train or rest
Make the decision before you get home. Home is where the session dies.
For women on hospital rotas
Three lower-body sessions across most cycles. No fixed training days.
Recover Shift is a digital kit: five worksheets for nights, disrupted sleep, and last-minute swaps. Every purchase includes Rota Lower-Body Sessions, the three gym sessions those worksheets are built around. Decide train or rest after a shift. Buy once, then download the PDF and Excel.
How it works
Use it on the walk from the ward to the locker.
Space after nights
Move the next lower-body session instead of forcing the original day.
Recover the miss
Reset the guilt, replot the slot, and keep the other two sessions in the cycle.
Who it is for
If the rota owns the week, a programme with training days will not.
Nights
Sleep that is not really sleep, then a lower-body day sitting on the calendar like it still belongs there.
Last-minute swaps
The session you planned on Tuesday is now a 13-hour shift. The kit tells you what happens to the other two.
The packed bag
If the bag is not packed before you leave the ward, you are not training. The checklist is the next action, not a pep talk.
Pricing
One job, the nights, or the whole cycle.
One-time. Lifetime. Start with the miss you keep repeating, or take the Complete Kit and stop doing the maths. Two worksheets already cost more than $25.
One job
$15
The worksheet for the one thing that keeps killing the cycle. You fill it on the walk from the ward, leave with a decision, and keep the three gym sessions. Lifetime. No chat.
- Packed Kit Checklist. Packed bag, train or rest before you sit down
- Guilt Reset. Keep the other two sessions after a miss
- Fatigue Pattern Tracker. 14 days of shift, sleep, and whether it landed
- Rota Lower-Body Sessions (squat, hinge, single-leg)
- Printable sheets in the course
- No Rota Chat or Shift Notes
Right if you only have one problem. Two of these is already more than the Complete Kit. If nights keep clustering, skip to After nights or take the stack.
After nights
$19
When the rota moves, you need a replacement slot, not another pep talk. One worksheet that replots the week, plus chat and notes so you are not doing it alone after a run of nights.
- Session Spacing. Where the next lower-body session actually fits
- Recovery Planner. Replot a miss without rewriting the cycle
- Rota Chat and Shift Notes
- Rota Lower-Body Sessions
- Printable sheets in the course
Right if clustered nights are the job. Two of these is $38. The kit is $25 and includes both, plus the three $15 apps.
Full stack
$83$25
Every worksheet for a rota that will not sit still. Packed bag, guilt, fatigue log, spacing, and the replot, with sessions, chat, and notes in one payment. Not five.
- All five worksheets as PDF and Excel
- Packed Kit Checklist, Guilt Reset, Fatigue Pattern Tracker
- Session Spacing and Recovery Planner
- Rota Lower-Body Sessions
- Rota Chat and Shift Notes
- Printable sheets in the course
Buying them separately is $83. Two worksheets already cost more than this. If the rota owns the week, this is the one to buy.
Get the Complete KitThe shop
Everything you need for a rota that will not sit still.
Complete Kit
Buy once. Then download the PDF and Excel.
$83$25 lifetime
Packed Kit Checklist
Train, rest, or delay before you sit down at home.
$15 lifetime
Guilt Reset
Separate the miss from the story. Keep the cycle.
$15 lifetime
Fatigue Pattern Tracker
A 14-day log you reuse. One miss is not a pattern.
$15 lifetime
Session Spacing
Where the next lower-body session actually fits after nights.
$19 lifetime
Recovery Planner
Replot a miss without rewriting the week.
$19 lifetime
Questions
Before you buy.
Is this a training programme?
Yes. Every purchase includes Rota Lower-Body Sessions: three gym sessions (squat, hinge, single-leg) with short after-nights versions. The worksheets help you decide when you go. The course is what to do when you get there. Fill the PDF and Excel on your computer or on paper.
What do I actually get?
Five worksheets as PDF and Excel: Packed Kit Checklist, Guilt Reset, Fatigue Pattern Tracker, Recovery Planner, and Session Spacing. After checkout, open Download your files. Every purchase also includes the Rota sessions course. Rota Chat and Shift Notes come only with Session Spacing, Recovery Planner, and the Complete Kit.
Do I need the Complete Kit?
If you want all five worksheets plus chat and notes, yes. A $15 worksheet is that one worksheet plus Rota sessions, with no chat. Session Spacing and Recovery Planner are $19 and include chat and notes. Two worksheets already cost more than the Complete Kit at $25 one-time. Buying all five separately is $83.
How do I get the files after I buy?
After you buy, open Download your files. Download the Setup Pack PDF and the Excel worksheets. Fill them on your computer or on paper. Open Rota sessions on your membership for the three gym sessions. The Complete Kit includes every worksheet. A single $15 worksheet is that one worksheet only. Chat and notes only appear if you bought a $19 worksheet or the kit.
Do you ship anything?
No. These are PDF and Excel files you download. After checkout, open Download your files. Nothing is posted.
Is this medical advice?
No. These are planning tools, not clinical guidance, physio, or a coach who can see you lift.
Can I get a refund?
Change-of-mind refunds are reviewed within 7 days. If the files you paid for will not download after checkout, we fix access first. Open support chat on your membership. Full detail is on refunds and guarantees.
Who processes payment?
Whop. Checkout, membership, and card charges run on Whop. You also agree to Whop terms when you buy.