# Rest and Recovery

You'll ease tension and keep your body feeling fresh with a gentle head-to-toe mobility flow — no sweat required, just good vibes.

## Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

## Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 8 Squat (Dynamic Mobility)

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Hamstring Stretch (90/90)