# Core and Mobility

A soothing recovery session designed to loosen up your hips and spine after a big week of training. You'll feel more open, relaxed, and ready to tackle the rest of your plan!

## Warm-Up

- 1 × 60s Supine Diaphragmatic Breathing
- 1 × 60s Cat-Cow
- 1 × 45s Child's Pose
- 1 × 30s Neck Roll

## Spinal Mobility

- 1 × 45s Supine Spinal Twist
- 1 × 45s Supine Spinal Twist
- 1 × 40s Seated Spinal Twist Stretch
- 1 × 40s Seated Spinal Twist Stretch
- 1 × 40s Thread the Needle
- 1 × 40s Thread the Needle

## Hip Openers

- 1 × 45s Hip Flexor Stretch
- 1 × 45s Hip Flexor Stretch
- 1 × 50s Pigeon Pose
- 1 × 50s Pigeon Pose
- 1 × 50s Butterfly Stretch
- 1 × 45s Figure Four Stretch (Supine)
- 1 × 45s Figure Four Stretch (Supine)

## Core Activation

- 2 × 30s Dead Bug
- 2 × 30s Glute Bridge Hold
- 2 × 25s Plank

## Cool Down

- 1 × 45s Knee-to-Chest Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 90s Savasana