Ban's Day 7: Optional Stretch & Mobility

Reset your body. Loosen tight joints. This optional day is for deep recovery and restoring movement quality.

• 🏋️ Light Activity: 20–30 min walk or bike — keep the blood flowing.
• 💪 Band Mobility: Shoulder dislocates, hip openers, ankle mobility — 2 sets of 10 reps.
• 💆‍♂️ Long Static Stretches: Hamstrings, quads, lats, pecs — hold each 30–60 sec.
• 🤸‍♂️ Yoga Flow (Optional): 10–15 min — cat-cow, downward dog, pigeon pose, deep squat.
• 💬 Mental Reset: Journal 3 wins from the week. Plan next week’s goals.

Strength isn’t built only by lifting — recovery and awareness are part of the grind.