# Rest Day

A gentle walk to get your blood moving and help your muscles recover — you'll feel refreshed and ready for the days ahead. Keep the pace easy and enjoy the movement!

## Warm-Up

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

## Active Recovery Walk

- 1 × 1200s Walking _(Relaxed, conversational pace — no rushing)_

## Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Calf Stretch _(Each leg)_
- 1 × 30s Standing Single-Leg Hamstring Stretch _(Each leg)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 60s Supine Diaphragmatic Breathing _(Inhale 4 counts, exhale 6 counts)_