# Rest Day

Today is all about recharging your body with gentle movement and plenty of water. A light walk, easy stretches, and some deep breathing will help your muscles recover so you come back stronger tomorrow!

## Gentle Warm-Up Walk

- 1 × 600s Walking _(Easy, relaxed pace — no rush)_

## Light Mobility Flow

- 1 × 30s Neck Roll _(Slow and controlled, each direction)_
- 1 × 30s Shoulder Circle _(Forward then backward)_
- 1 × 20s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 20s Ankle Circle _(Each foot)_

## Easy Stretching

- 1 × 30s Quad Stretch _(Each leg — hold a wall if needed)_
- 1 × 30s Standing Single-Leg Hamstring Stretch _(Each leg, gentle lean forward)_
- 1 × 45s Child's Pose _(Breathe deeply and relax)_
- 1 × 30s Seated Spinal Twist Stretch _(Each side, slow and gentle)_
- 1 × 30s Supine Knee Hug _(Both knees to chest, rock side to side)_

## Breathing & Wind-Down

- 1 × 120s Supine Diaphragmatic Breathing _(Inhale 4 counts, hold 4, exhale 6 — lying down)_