# Deep Flexibility (Copy)

A dedicated recovery session to open up tight shoulders and lengthen your hamstrings with deep, sustained holds. Expect to feel genuinely looser and more mobile by the end — your body will thank you tomorrow.

## Warm-Up Flow

- 2 × 30s Neck Roll
- 2 × 30s Shoulder Circle
- 2 × 30s Chest Opener Stretch
- 1 × Simple Hinge Progression _(progression — pick your level)_

## Shoulder Mobility & Stretch

- 3 × 45s Shoulder Stretch (Cross-Body)
- 3 × 45s Chest Doorway Stretch
- 3 × 45s Sleeper Stretch
- 3 × 45s Thread the Needle
- 2 × 40s Triceps Stretch (Overhead) - Partner Assisted
- 2 × 40s Eagle Arms Stretch

## Hamstring Deep Stretch

- 3 × 60s Standing Forward Fold
- 3 × 50s Hamstring Stretch (Seated, Single-Leg)
- 3 × 50s Hamstring Stretch (Supine)
- 2 × 60s Standing Forward Fold
- 2 × 50s Triangle Pose

## Cool Down

- 2 × 60s Child's Pose
- 2 × 45s Supine Spinal Twist
- 2 × 45s Chest Opener Stretch
- 1 × 90s Savasana