Thursday, July 10th 2025

Part 1: Light Cardio & Movement Flow (10-15 minutes)

3 Rounds:

• 1 min easy row or bike

• 10 air squats

• 10 alternating reverse lunges

• 10 scapular push-ups

• 10 arm circles each direction (small to large)

• 20 jumping jacks

Focus on nasal breathing and moving at a conversational pace.

Part 2: Mobility Flow (20-25 minutes)

Perform each stretch or movement for 45–60 seconds/side. Flow through slowly and with control. 2 rounds.

1. World’s Greatest Stretch (lunge + elbow to instep + twist)

2. 90/90 Hip Rotations

3. Child’s Pose with Side Reaches

4. Cat-Cow (Spinal Waves)

5. Thread the Needle (Thoracic Rotation)

6. Pigeon Pose or Seated Figure Four

7. Couch Stretch (Quad/Hip Flexor)

8. Neck Rolls and Shoulder Rolls

9. Wrist and Ankle Circles

Optional Finisher (5 minutes)

Box Breathing or Guided Breathing

• Inhale 4 sec → Hold 4 sec → Exhale 4 sec → Hold 4 sec

• Repeat for 5 minutes