Mobility, Core & Neck

• Theme: second quasi-rest day. Aerobic + mobility + the other half of core/neck volume.

🚶 Aerobic / knees

• Backward Sled Drag walk or a long zone-2 walk (you already average ~15k steps — lean into it).

🧘 Stretch flow

• Full Mobility and Stretch Routine again — this is how flexibility actually compounds.

🌀 Core (rotate the emphasis)

• Hanging Leg Raise — 3 × 10–15
• Weighted Crunch — 3 × 10–15
• Oblique Side Raise / woodchopper — 2–3 × 12–15

🧣 Neck

• Neck Curl — 2–3 × 12–20 · Neck Extension — 2–3 × 12–20