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5-Templates/Rest-Day.md

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+---
+title: <% tp.file.rename(tp.date.now() + "_" + tp.config.template_file.basename) %> <% tp.date.now() + "_" + tp.config.template_file.basename %>
+date: <% moment(tp.file.creation_date()).format("YYYY-MM-DD HH:mm:ss") %>
+lastmod: <% moment(tp.file.creation_date()).format("YYYY-MM-DD HH:mm:ss") %>
+categories: 
+tags: rest-day
+aliases: 
+share: false 
+---
+
+# <% tp.file.rename(tp.date.now() + "_" + tp.config.template_file.basename) %> <% tp.date.now() + "_" + tp.config.template_file.basename %>
+
+## Workout Notes 📝
+
+
+
+## Mobility
+
+- [ ] 5-10 [[Neck warm-up]]
+- [ ] 5-10 [[Arms circles]] or [[Opposite arms circles]] or [[Standing Shoulder Circles]]
+- [ ] 5-10 [[Elbows circles]]
+- [ ] 5-10 [[Wrist Circles (separated)]] or [[Wrist Circles (together)]]
+- [ ] 5-10 [[Hands and Finger Flexion and Extension]]
+- [ ] 5-10 [[Touch the sky and touch your toes]]
+- [ ] 5-10 [[Torso twists]]
+- [ ] 5-10 [[Core lateral flexion]]
+- [ ] 5-10 [[Pelvic Tilts]]
+- [ ] 5-10 [[Knees rotations]]
+- [ ] 5-10 [[Ankle Circles]] and [[Ankle tilts]]
+- [ ] 5-10 [[Feet and Toes Flexion and Extension]]
+
+## Flexibility
+
+> [!EXAMPLE]- Goals 🎯
+> ```tasks
+> path includes 2-Areas/Sport
+> tag includes flexibility
+> ```
+
+- 3x30-60s [[Sitting Touch your toes]]
+	- [ ] 30s
+	- [ ] 30s
+	- [ ] 30s
+- 3x30-60s [[Butterfly stretch]] ou [[Assis en tailleur]]
+	- [ ] 30s
+	- [ ] 30s
+	- [ ] 30s
+- 3x30-60s [[A Genoux Appuyé Sur La Cheville]]
+	- [ ] 30s
+	- [ ] 30s
+	- [ ] 30s
+
+## Relaxation & Meditation
+
+- [ ] 5min [[4-7-8 Deep Breathing]]