# Rest and Recover

Today is all about helping your body bounce back! A gentle walk and some easy movement will ease any soreness and leave you feeling refreshed and ready for your next session.

## Gentle Walk

- 1 × 1200s Brisk Walk

## Light Mobility Flow

- 1 × 30s Neck Roll
- 1 × 10 Shoulder Circle
- 1 × 15 Arm Swing
- 1 × 10 Hip Circle
- 1 × 10 Leg Swing
- 1 × 10 Ankle Circle

## Gentle Stretching

- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 40s Child's Pose
- 1 × 10 Cat-Cow
- 1 × 30s Seated Spinal Twist Stretch
- 1 × 30s Glute Stretch (Supine)