# Day 3 - Stretch Yoga

Wrist Flexibility Stretch · Shoulder Warm-up · Shoulder Dislocate · Arm Circle · Elbow Circle · Hip Circle · Shoulder Shrug (Circular) · Neck Movement (Three-Plane) · Side Bend · Torso Twist · Pelvic Tilt · Finger Flexion and Extension · Wrist Forward and Back Bends · High Knee Raise · Leg Circle (Seated) · Toe Flexion and Extension · Serratus Wall Slide · Shoulder Roll · Squat (Dynamic Mobility) · Leg Swing (Front & Side) · Full Body Circle · Shoulder Circle · Ankle Pails and Rails · Arm Swing · Box Breathing · Child's Pose to Cobra · Cossack Squat · Finger Spread and Squeeze · Heel to Toe Walk · Hip Controlled Articular Rotation · Hip Flexor March · Knee Hug March · Lateral Lunge Hold · Leg Swing · Lizard Pose · Neck Roll · Open Book Stretch · Plank to Down Dog · Prone Y-T-W · Supine Knee Hug · Thoracic Rotation · Wall Shoulder Blade Squeeze Hold · Yuri's Shoulder Band Warmup

## Workout

- 1 × 0 Wrist Flexibility Stretch
- 1 × 0 Shoulder Warm-up - Resistance Band
- 1 × 0 Shoulder Dislocate - Resistance Band
- 1 × 0 Arm Circle
- 1 × 0 Elbow Circle
- 1 × 0 Hip Circle
- 1 × 0 Shoulder Shrug (Circular)
- 1 × 0 Neck Movement (Three-Plane)
- 1 × 0 Side Bend
- 1 × 0 Torso Twist
- 1 × 0 Pelvic Tilt
- 1 × 0 Finger Flexion and Extension
- 1 × 0 Wrist Forward and Back Bends
- 1 × 0 High Knee Raise
- 1 × 0 Leg Circle (Seated)
- 1 × 0 Toe Flexion and Extension
- 1 × 0 Serratus Wall Slide
- 1 × 0 Shoulder Roll
- 1 × 0 Squat (Dynamic Mobility)
- 1 × 0 Leg Swing (Front & Side)
- 1 × 0 Full Body Circle
- 1 × 0 Shoulder Circle
- 1 × 0 Ankle Pails and Rails
- 1 × 0 Arm Swing
- 1 × 0 Box Breathing
- 1 × 0 Child's Pose to Cobra
- 1 × 0 Cossack Squat
- 1 × 0 Finger Spread and Squeeze
- 1 × 0 Heel to Toe Walk
- 1 × 0 Hip Controlled Articular Rotation
- 1 × 0 Hip Flexor March
- 1 × 0 Knee Hug March
- 1 × 0 Lateral Lunge Hold
- 1 × 0 Leg Swing
- 1 × 0 Lizard Pose
- 1 × 0 Neck Roll
- 1 × 0 Open Book Stretch
- 1 × 0 Plank to Down Dog
- 1 × 0 Prone Y-T-W - Body Only
- 1 × 0 Supine Knee Hug
- 1 × 0 Thoracic Rotation
- 1 × 0 Wall Shoulder Blade Squeeze Hold
- 1 × 0 Yuri's Shoulder Band Warmup