# Foundation Mobility 101

You'll gently wake up every major joint from head to toe — hips, spine, shoulders, and ankles — leaving you feeling looser, taller, and ready for anything.

## Joint Circles

- 1 × 30s Neck Movement (Three-Plane) _(Slow, controlled circles)_
- 1 × 30s Shoulder Roll
- 1 × 30s Ankle Circle _(Both ankles)_
- 1 × 30s Hip Circle _(Both hips)_
- 1 × 30s Elbow Circle

## Dynamic Flow

- 1 × 40s Cat-Cow _(Match breath to movement)_
- 1 × 30s Torso Twist
- 1 × 40s World's Greatest Stretch _(Right)_
- 1 × 40s World's Greatest Stretch _(Left)_
- 1 × 40s Squat (Dynamic Mobility) _(Keep chest tall)_

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Child's Pose _(Breathe slowly)_