Recovery

Recovery

• Easy walk

  20-30 min

Stretch flow (20 min, same as Day 2)

• Child's pose Demo

  1 min

• Half-kneeling hip flexor stretch Demo

  45 s/side

• Supine hamstring stretch with strap Demo

  45 s/side

• Figure-4 glute stretch Demo

  45 s/side

• Doorway chest stretch Demo

  45 s/side

• Cross-body shoulder stretch Demo

  30 s/side

• Forearm flexor/extensor stretch Demo

  30 s each way

• Thread the needle Demo

  5/side + 20 s hold

• Knees-to-chest Demo

  1 min

Finish

• Sauna and hot tub; hydrate