# Mobility Flow

Give your body the recovery it deserves with this deep stretch session targeting your hips and shoulders. You'll feel looser, more mobile, and ready to crush the week ahead.

## Dynamic Warm-Up

- 1 × 60s Cat-Cow
- 1 × 45s Thoracic Rotation
- 1 × 45s Hip Circle
- 1 × 30s Arm Circle

## Hip Opening Stretches

- 2 × 45s Kneeling Hip Flexor Stretch
- 2 × 60s Pigeon Pose
- 2 × 45s Butterfly Stretch
- 2 × 45s 90/90 Hip Switch
- 2 × 45s Deep Squat Hold

## Shoulder Opening Stretches

- 2 × 40s Shoulder Stretch (Cross-Body)
- 2 × 45s Chest Wall Stretch
- 2 × 45s Thread the Needle
- 2 × 40s Triceps Stretch (Overhead) - Partner Assisted
- 2 × 40s Sleeper Stretch

## Spine & Full Body Release

- 2 × 50s Seated Forward Fold
- 2 × 45s Supine Spinal Twist
- 1 × 60s Child's Pose