# Foam Roll Recovery

You'll melt away the tension from your day with a gentle head-to-toe mobility flow — leaving you loose, calm, and ready for a great night's sleep.

## Dynamic Flow

- 1 × 30s Ankle Circle _(Each side)_
- 1 × 30s Hip Circle _(Each side)_
- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 30s World's Greatest Stretch _(Each side)_
- 1 × 10 Squat (Dynamic Mobility)

## Static Holds

- 1 × 40s Calf Stretch _(Each side)_
- 1 × 40s Quad Stretch (Side-Lying) _(Each side)_
- 1 × 40s Half Pigeon _(Each side)_
- 1 × 40s Lying Crossover Stretch _(Each side)_
- 1 × 40s Child's Pose Lat Stretch
- 1 × 60s Savasana