Rest Day

Neck Roll

2 sets × 20s, 20s

Shoulder Roll

2 sets × 20s, 20s

Thoracic Rotation

2 sets × 8 reps, 8 reps

Hip Circle

2 sets × 20s, 20s

Leg Swing

2 sets × 10 reps, 10 reps

Quad Stretch

2 sets × 30s, 30s

Standing Single-Leg Hamstring Stretch

2 sets × 30s, 30s

Kneeling Hip Flexor Stretch

2 sets × 30s, 30s

Pigeon Pose

1 set × 45s

Calf Stretch (Seated)

2 sets × 30s, 30s

Child's Pose

2 sets × 40s, 40s

Cat-Cow

2 sets × 8 reps, 8 reps

Supine Spinal Twist

1 set × 40s

Chest Doorway Stretch

2 sets × 30s, 30s

Figure Four Stretch (Supine)

1 set × 40s