# Mobility Flow

Give your body the recovery it deserves with this gentle head-to-toe stretch session. You'll feel looser, more relaxed, and ready to tackle the week ahead — no sweat required!

## Dynamic Warm-Up

- 1 × 30s Neck Roll
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 30s Arm Swing Stretch (Dynamic)
- 1 × 30s Leg Swing

## Upper Body Stretches

- 2 × 35s Shoulder Stretch (Cross-Body)
- 2 × 35s Triceps Stretch (Overhead) - Partner Assisted
- 2 × 35s Chest Opener Stretch
- 2 × 35s Bicep Wall Stretch - Body Only
- 2 × 30s Neck Stretch (Lateral)

## Core & Spine Stretches

- 1 × 45s Cat-Cow
- 2 × 40s Supine Spinal Twist
- 2 × 45s Child's Pose
- 2 × 35s Child's Pose to Cobra

## Lower Body Stretches

- 2 × 35s Quad Stretch
- 2 × 35s Standing Single-Leg Hamstring Stretch
- 2 × 40s Kneeling Hip Flexor Stretch
- 2 × 40s Butterfly Stretch
- 2 × 40s Figure Four Stretch (Supine)
- 2 × 35s Calf Stretch

## Cool Down & Breathwork

- 1 × 45s Supine Knee Hug
- 1 × 60s Legs Up The Wall Pose
- 1 × 60s Supine Diaphragmatic Breathing