# Total Rest

You'll ease tension and restore your body with gentle flowing movement and long, relaxing holds — exactly what you need after a full week of training.

## Joint Circles & Dynamic Flow

- 1 × 10 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Shrug (Circular)
- 1 × 10 Elbow Circle
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Ankle Circle
- 1 × 30s Cat-Cow _(Flow slowly with your breath)_
- 1 × 30s World's Greatest Stretch _(Right)_
- 1 × 30s World's Greatest Stretch _(Left)_
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 10 Squat (Dynamic Mobility)

## 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 Frog Pose
- 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 _(Each side)_
- 1 × 60s Savasana _(Let your whole body relax)_