Today

Day 4 of your cycle· plan suggests this

Little or no playing. Use it after a hard day, on a heavy work day, or whenever the back check says so. Protecting your back protects every deadline.

• Morning back check
• Extra physio — your set + the next step on the reconditioning ladder (check it with your physio first)
• Score study — the next unfamiliar piece (NKO excerpts, Montgomery, *Filter*, Rotterdam when it arrives): mark phrasings, bowings and trouble spots (no instrument) 20m
• From 16-12: Sibelius II–III score study (no instrument) — follow a recording with the full score: form, where the orchestra carries you and where you're exposed, tempo changes, the passages to map first on the instrument. Skip before 16-12 15m
• Mental practice — run a Sibelius section from memory in your head, fingerings and bow plan (no instrument). Feeds the Dallas memory work 15m
• Listening — a recording of the KV 428 quartet or an NKO excerpt in context, score in hand 15m
• Walk — 20–30 minutes, reset your posture
• One light, seated touch — Bach 1001 Adagio or a slow pass of a lyrical excerpt. Drop it first 10m
• Project-prep touch — a short refresh of an upcoming paid project's rep (only if one starts in the next 2–4 days) 15m
• Log today's session — mark it as recovery, low effort
• Back check

or just log it →