Rest and Recovery

Neck Roll

1 set × 30s

Shoulder Circle

1 set × 30s

Hip Circle

1 set × 30s

Arm Swing Stretch (Dynamic)

1 set × 30s

Leg Swing

1 set × 30s

Cat-Cow

2 sets × 40s, 40s

Child's Pose

2 sets × 40s, 40s

Thoracic Rotation

2 sets × 10 reps, 10 reps

Hip Flexor Stretch

2 sets × 40s, 40s

Pigeon Pose

2 sets × 40s, 40s

Glute Bridge

2 sets × 10 reps, 10 reps

Dead Bug

2 sets × 8 reps, 8 reps

World's Greatest Stretch

2 sets × 6 reps, 6 reps

Seated Forward Fold

1 set × 45s

Supine Spinal Twist

1 set × 45s

Legs Up The Wall Pose

1 set × 60s

Supine Diaphragmatic Breathing

1 set × 60s