# Rest and Recovery

A gentle, restorative session to help your body recover and recharge. Expect to feel looser, calmer, and ready to crush the rest of your week!

## Warm-Up

- 1 × 30s Neck Roll _(Clockwise then counterclockwise)_
- 1 × 30s Arm Circle _(Forward then backward)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 20s Ankle Circle _(Each foot)_

## Full Body Mobility Flow

- 2 × 30s Cat-Cow _(Slow, controlled breathing)_
- 2 × 40s Child's Pose _(Breathe deeply into your lower back)_
- 2 × 30s Thread the Needle _(Each side)_
- 2 × 30s Seated Spinal Twist Stretch _(Each side)_
- 2 × 40s Figure Four Stretch (Supine) _(Each leg)_
- 2 × 30s Knee-To-Chest Stretch (Single) _(Both knees together)_

## Lower Body Static Stretch

- 2 × 30s Quad Stretch _(Each leg)_
- 2 × 30s Standing Single-Leg Hamstring Stretch _(Each leg)_
- 2 × 35s Kneeling Hip Flexor Stretch _(Each leg)_
- 2 × 40s Butterfly Stretch _(Gently press knees toward the floor)_

## Cool Down & Breathwork

- 1 × 60s Legs Up The Wall Pose _(Let gravity drain tension from your legs)_
- 1 × 60s Supine Diaphragmatic Breathing _(Inhale 4 counts, exhale 6 counts)_