# Full Body Mobility

A gentle 15-minute deep stretch session targeting the hips and thoracic spine. As day 3 of your foundation week, this session helps counteract tension built up from the previous lower body and upper push days, improving mobility and setting you up for continued progress.

## Dynamic Warm-Up

- 1 × 40s Torso Twist
- 1 × 40s Pelvic Tilt

## Hip Openers

- 1 × 45s Glute Bridge
- 1 × 45s Split Squat (Bulgarian)
- 1 × 50s Deadlift (Romanian)

## Thoracic Spine & Upper Back

- 1 × 45s Serratus Wall Slide
- 1 × 45s Shoulder Extension Stretch
- 1 × 40s Superman

## Full Body Holds

- 1 × 45s Reverse Plank
- 1 × 50s Wall Extension