# Lateral & Mobility Flow

You'll open up your hips, loosen your ankles, and free your shoulders — leaving you feeling fluid, agile, and ready to move in every direction on the court.

## Joint Circles

- 1 × 10 Ankle Circle _(Each side)_
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Arm Circle
- 1 × 8 Neck Movement (Three-Plane) _(Move slowly and gently)_

## Dynamic Flow

- 1 × 8 World's Greatest Stretch _(Each side)_
- 1 × 10 Cat-Cow _(Breathe with each movement)_
- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Shoulder Dislocate - Resistance Band _(Keep arms straight and relaxed)_
- 1 × 8 Inchworm

## Static Holds

- 1 × 40s Frog Pose _(Breathe and let hips sink)_
- 1 × 40s Half Pigeon _(Each side)_
- 1 × 35s Calf Stretch _(Each side)_
- 1 × 35s Lunge Stretch (Kneeling) _(Each side)_
- 1 × 35s Shoulder Warm-up - Resistance Band _(Slow controlled motion)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 40s Child's Pose _(Let your back relax completely)_