# Rest Day

You'll feel looser, lighter, and refreshed — a gentle head-to-toe flow to melt away any tension from the week's training.

## Joint Circles

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

## Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm
- 1 × 30s Arm Circle
- 1 × 10 Torso Twist

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 60s Savasana