# Total Rest

You'll move gently through your whole body — loosening up tight spots and letting your muscles fully recharge before the final push. Easy, flowing, and restorative.

## Joint Circles

- 1 × 8 Neck Movement (Three-Plane) _(Slow, controlled circles in each direction)_
- 1 × 10 Shoulder Shrug (Circular) _(Full range, both directions)_
- 1 × 10 Arm Circle _(Forward and backward)_
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Ankle Circle _(Each side)_

## Dynamic Flow

- 1 × 30s Cat-Cow _(Breathe into each movement)_
- 1 × 8 World's Greatest Stretch _(Each side)_
- 1 × 10 Leg Swing (Front & Side) _(Each side, controlled swings)_
- 1 × 8 Hip CARS _(Each side)_
- 1 × 10 Squat (Dynamic Mobility) _(Sink deep, arms reach overhead)_
- 1 × 10 Torso Twist _(Rotate slowly through full range)_

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Each side)_
- 1 × 40s Hamstring Stretch (Supine) _(Each side, flex foot)_
- 1 × 40s Calf Stretch _(Each side, lean into wall or hold foot)_
- 1 × 40s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 40s Child's Pose Lat Stretch _(Walk hands forward for deeper lat stretch)_
- 1 × 40s Reclined Twist _(Each side)_
- 1 × 45s Child's Pose _(Breathe deeply and relax)_
- 1 × 60s Savasana _(Let your body fully relax)_