# Total Rest

You'll ease tension, open up tight spots, and leave feeling looser and refreshed — the perfect way to close out your first week.

## Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Elbow Circle
- 1 × 30s Wrist Circle
- 1 × 30s Hip Circle _(Each side)_
- 1 × 30s Ankle Circle

## Dynamic Flow

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

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Hamstring Stretch (90/90) _(Right)_
- 1 × 40s Hamstring Stretch (90/90) _(Left)_
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 40s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Calf Stretch _(Right)_
- 1 × 40s Calf Stretch _(Left)_
- 1 × 40s Lying Crossover Stretch _(Right)_
- 1 × 40s Lying Crossover Stretch _(Left)_
- 1 × 60s Savasana