# Rest & Recharge

You've earned this! Today is all about letting your body absorb the incredible work you've put in this month. Enjoy some gentle movement, breathe deeply, and get ready to finish strong tomorrow.

## Gentle Mobility Flow

- 1 × 120s Supine Diaphragmatic Breathing
- 1 × 60s Neck Roll
- 1 × 60s Shoulder Circle
- 1 × 60s Cat-Cow
- 1 × 60s Thoracic Rotation
- 1 × 60s Hip Circle
- 1 × 45s Quad Stretch
- 1 × 45s Standing Single-Leg Hamstring Stretch

## Restorative Holds

- 1 × 90s Child's Pose
- 1 × 60s Supine Spinal Twist
- 1 × 60s Figure Four Stretch (Supine)
- 1 × 120s Legs Up The Wall Pose

## Breathwork & Wind Down

- 1 × 180s Box Breathing