# Rest Day

You'll gently move through your whole body — loosening tight hips, shoulders, and spine so you feel refreshed and ready for the final push of the week.

## Joint Circles

- 1 × 10 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Roll
- 1 × 10 Elbow Circle
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Ankle Circle

## Dynamic Flow

- 1 × 10 Cat-Cow _(Breathe with each movement)_
- 1 × 30s World's Greatest Stretch _(Right)_
- 1 × 30s World's Greatest Stretch _(Left)_
- 1 × 8 Inchworm _(Move slowly and controlled)_
- 1 × 10 Squat (Dynamic Mobility) _(Keep chest tall)_
- 1 × 10 Arm Circle _(Both directions)_
- 1 × 10 Shoulder Dislocate - Resistance Band _(Keep arms straight)_

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Hamstring Stretch (Supine) _(Right)_
- 1 × 40s Hamstring Stretch (Supine) _(Left)_
- 1 × 45s Half Pigeon _(Right)_
- 1 × 45s Half Pigeon _(Left)_
- 1 × 40s Reclined Twist _(Right)_
- 1 × 40s Reclined Twist _(Left)_
- 1 × 40s Child's Pose Lat Stretch _(Walk hands wide to open lats)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 60s Savasana _(Breathe deeply and relax)_