# Rest and Recovery

Today is all about moving gently and letting your body recover. A light walk combined with easy mobility work will leave you feeling looser and refreshed, ready for your next session!

## Gentle Warm-Up

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

## Light Walk

- 1 × 1200s Brisk Walk

## Cool Down & Mobility

- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 45s Child's Pose
- 1 × 45s Cat-Cow Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)