Rest and Recovery

Neck Roll

1 set × 30s

Arm Circle

1 set × 30s

Hip Circle

1 set × 30s

Ankle Circle

1 set × 20s

Cat-Cow

2 sets × 30s, 30s

Child's Pose

2 sets × 40s, 40s

Thread the Needle

2 sets × 30s, 30s

Seated Spinal Twist Stretch

2 sets × 30s, 30s

Figure Four Stretch (Supine)

2 sets × 40s, 40s

Knee-To-Chest Stretch (Single)

2 sets × 30s, 30s

Quad Stretch

2 sets × 30s, 30s

Standing Single-Leg Hamstring Stretch

2 sets × 30s, 30s

Kneeling Hip Flexor Stretch

2 sets × 35s, 35s

Butterfly Stretch

2 sets × 40s, 40s

Legs Up The Wall Pose

1 set × 60s

Supine Diaphragmatic Breathing

1 set × 60s