This is the standard Fatal Fitness post-workout cooldown. You should do this following every DC. You should also precede every DC with Anesthesia
Decreasing Heart Rate
If your heart rate is high, you want to do cardio, gradually decreasing the intensity until your heart rate returns to a normal rate. This is mostly done following high intensity DCs. If your heart rate is already pretty normal, like after a light day or a strength day, you can skip ahead and go straight to stretching.
SMR (or SMFR) is a great way to reduce muscle tightness and increase flexibility. It is also extremely relaxing; you feel 100% better afterwards, it doesn't take long, and it's the perfect ending to a great workout. All you need is a Foam Roller
(inexpensive, can be found pretty much anywhere). Please see this article on how to do self-myofascial release
. You may also find something useful here
Static Stretching and PNF
We recommend you do static stretching and PNF sessions separately from any of your workouts, even separately from warmups and cool-downs. They are excellent methods of enhancing flexibility; the reason behind doing them as stand-alone sessions is because that is the best time to do them. There are more effective techniques we like to utilize for pre- and post-workout.
If you need to work on flexibility, do PNF stretching
instead of traditional static stretching
*Flexibility is a component of fitness, which means it is just as important as strength, CR endurance, power, agility, etc, yet it is the most neglected component. Flexibility helps you in more ways than you realize.
Demerol: a synthetic narcotic drug (trade name Demerol) used to treat pain For more info on warmups and cooldowns, check out Reincarnating the Warm-up and Cooldown