# Copy of "Full Body Mobility Flow"

You'll move through a flowing sequence that opens your hips, shoulders, and spine—building flexibility and mobility to support your training and keep you moving well. Slow, intentional work that feels good.

## Dynamic Warm-Up & Joint Circles

- 1 × 40s Arm Circle
- 1 × 30s Elbow Circle
- 1 × 40s Shoulder Shrug (Circular)
- 1 × 45s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 30s Wrist Circle

## Dynamic Flow

- 1 × 45s Squat (Sky Reach)
- 1 × 45s Cat-Cow
- 1 × 45s Inchworm
- 1 × 45s Leg Swing (Front & Side)
- 1 × 60s World's Greatest Stretch

## Hip & Core Holds

- 1 × 50s Butterfly Stretch
- 1 × 45s Kneeling Hip Flexor Stretch
- 1 × 60s Half Pigeon
- 1 × 45s Frog Pose
- 1 × 45s Reclined Twist

## Shoulder & Thoracic Holds

- 1 × 45s Hand Clasp Stretch (Behind the Back)
- 1 × 45s Shoulder Stretch (Cross-Body)
- 1 × 45s Child's Pose Lat Stretch
- 1 × 45s Triceps Stretch - Overhead

## Hamstring & Lower Body

- 1 × 45s Toe Touch Stretch
- 1 × 45s Hamstring Stretch (90/90)
- 1 × 45s Calf Stretch - Stair

## Cool-Down & Savasana

- 1 × 60s Child's Pose
- 1 × 60s Savasana