DAY 4 - RECOVERY FLOW

30–40 MIN CONTINUOUS MOVEMENT

• Psoas Primer Flow

• Hip Airplanes

• Cat/Cow Hip Circles

• Child Pose → Cobra

• Deep Squat Breathing

• Crawling Series

• Barefoot Walks

• Foam Roll + Lax Ball

Aerobic Flush

• Bike/Jog/Walk 20–30 min nasal breathing only