# Rest

A gentle active recovery day to keep your body moving and your joints feeling fresh — no sweat, no strain, just easy movement to help you bounce back stronger tomorrow.

## Joint Mobility Warm-Up

- 1 × 30s Neck Roll _(Clockwise then counterclockwise)_
- 1 × 30s Shoulder Circle _(Forward then backward)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 30s Ankle Circle _(Each foot)_

## Light Walk

- 1 × 1500s Brisk Walk _(Easy, comfortable pace — breathe through your nose)_

## Cool Down Mobility

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Hip Flexor Stretch _(Each side)_
- 1 × 30s Calf Stretch _(Each leg)_
- 1 × 40s Chest Opener Stretch _(Interlace fingers behind back, lift chest gently)_
- 1 × 60s Child's Pose _(Breathe deeply and relax fully)_