# Mobility Flow

A focused 15-20 minute deep stretching session targeting hamstrings and thoracic spine mobility. We start with gentle dynamic movements to warm the tissues, then progress into longer holds to build flexibility in these key areas. Perfect for day 12 as active recovery and mobility work.

## Dynamic Warm-Up

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

## Hamstring Openers

- 1 × 45s Deadlift (Romanian)
- 1 × 45s Deadlift (Single-Leg Romanian)
- 1 × 45s Reverse Plank

## Thoracic Spine Mobility

- 1 × 45s Wall Extension
- 1 × 45s Backbend (Shoulder Bridge)
- 1 × 45s Shoulder Extension Stretch

## Full Body Holds

- 1 × 50s Backbend (Shoulder Bridge)
- 1 × 50s Superman