# Long

## Workout

- 1 × 1-30+s Neck Up & Down
- 1 × 1-30+s Neck Roll
- 2 × 1-30+s Neck Stretch (Lateral)
- 2 × 1-30s Shoulder Roll
- 2 × 1-30s Shoulder Stretch (Cross-Body)
- 2 × 1-30s Overhead Shoulder Stretch
- 1 × 1-45s Shoulder Stretch (Behind-the-Back)
- 1 × 0-30 Toe Touch Stretch
- 1 × 1-45s Torso Twist
- 2 × 1-180 Bird Dog
- 1 × 1-30 Glute Bridge
- 1 × 1-30 Plank
- 2 × 1-30s Side Plank
- 1 × 1-20 Superman Hold
- 1 × 1-45s Cat Pose
- 2 × 1-45s Thread the Needle
- 2 × 1-45s Supine Spinal Twist
- 1 × 1-30s Cobra Stretch
- 1 × 1-60s Child's Pose
- 1 × 1-45s Knee-to-Chest Stretch
- 2 × 1-60s Runner's Lunge Stretch
- 2 × 1-60s Low Lunge with Reach
- 1 × 1-60s Butterfly Stretch
- 1 × 1-60s Frog Stretch
- 2 × 1-60s Figure Four Stretch (Supine)
- 2 × 1-60s Seated Hamstring Stretch
- 1 × 1-60s Seated Forward Fold
- 1 × 1-60s Deep Squat Hold
- 2 × 1-60s Calf Stretch
- 1 × 1-60 Calf Raise - Resistance Band
- 1 × 1-20 Tip toe balance hold
- 1 × 1-300s Legs Up The Wall Pose