Warm-Up

• Light bike or walk – 3 min

• Shoulder rolls + torso rotations – 10 each

Main Block

1. Dynamic Stretch Circuit: WGS 5/side • Cat-cow→reach 5 • Hip flexor stretch 5/side

2. Supine 90/90 Windshield Wipers – 3×8

3. Child’s Pose → Cobra Flow – 3×8

4. Kneeling Lat Stretch on Bench – 2×30s

5. Seated Forward Fold with Breathing – 3×5 deep breaths

Finisher / Core

• 5-minute breath: in 4s → hold 2s → out 6s