# Active Recovery

You'll move through gentle, flowing stretches to loosen up your whole body — leaving you feeling refreshed and ready for the week ahead.

## Joint Circles

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 8 Shoulder Shrug (Circular)
- 1 × 8 Elbow Circle
- 1 × 8 Wrist Circle
- 1 × 8 Hip Circle _(Each side)_
- 1 × 8 Ankle Circle

## Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 30s World's Greatest Stretch _(Right)_
- 1 × 30s World's Greatest Stretch _(Left)_
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Leg Swing (Front & Side)
- 1 × 8 Inchworm

## 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 × 35s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Butterfly Stretch
- 1 × 45s Child's Pose
- 1 × 60s Savasana