# Full Rest

You'll move through a gentle head-to-toe flow that loosens tight spots, calms the nervous system, and leaves you feeling refreshed and ready for your final training 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 × 30s Hip CARS _(Right)_
- 1 × 30s Hip CARS _(Left)_
- 1 × 10 Leg Swing (Front & Side)
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 8 Squat (Dynamic Mobility)

## Static Holds

- 1 × 45s Butterfly Stretch
- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 45s Half Pigeon _(Right)_
- 1 × 45s Half Pigeon _(Left)_
- 1 × 40s Lying Crossover Stretch _(Right)_
- 1 × 40s Lying Crossover Stretch _(Left)_
- 1 × 40s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 40s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 45s Child's Pose Lat Stretch
- 1 × 60s Savasana