Mikasa's Day 4: Mobility & Recovery

This session is designed to reset and realign your body. Mobility work, stretching, and breath focus are key for long-term performance.

• 🤸‍♀️ Full Body Dynamic Warm-Up: 2 rounds of arm circles, leg swings, hip openers, lunges with twist.
• 🧘 Yoga Flow: 20–30 minutes emphasizing hip, hamstring, and shoulder mobility.
• 📉 Foam Rolling: Quads, IT bands, glutes, lats — 1–2 minutes per area.
• 🍃 Static Stretch Circuit: Hold each stretch for 30 seconds — seated forward fold, pigeon pose, spinal twist.
• 🛏 Breathwork: Box breathing (4–4–4–4) or deep belly breathing for 5–10 minutes.

Recovery isn’t weakness — it’s where growth begins. Own it like Mikasa would.