Mobility, Core & Neck

• Theme: the first quasi-rest day. Low central fatigue, high return: open the body up and bank core + neck volume.

🧘 Stretch flow (~20–30 min)

• Run the full Mobility and Stretch Routine (couch stretch, Jefferson Curl, pancake/pike, deep-squat hold, German hang, shoulder + wrist prep).

🌀 Core

• Hanging Leg Raise — 3 × 10–15 · bottom-up
• Weighted Crunch — 3 × 10–15 · top-down
• Oblique Side Raise — 2–3 × 12–15 / side

🧣 Neck (high rep, careful)

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

💍 Optional straight-arm work

• Front Lever tuck holds · 2–3 × 10–20 s · low intensity, helps the skill + scap health