Name: Playbook - Paloma Thacker - Day 9 -Legs🦵
Uploaded: 2021-01-18T11:49:21.760Z
Duration: 10 min
Description: Day 9 -Legs🦵

Michelle

Wow. My legs. Love these exercises so much. Just when your kegs start burning we have those stretches in the end. Thank goodness! #t2t2020 🔥

Cynthia

Julie Mays

Sara Cecil

Meredith

Bonus round before I sit for 24 hours ✈️

These are awesome on vacation! 10 minutes in my room and we are off to the beach! 👌🏻

Love. Have not been able to do T2T for the past few days. Felt SO great to get back to it! Makes such a huge difference in my day! 💕💕💕

Jamie

After completing Toned Down, I felt like I had more confidence with the moves in T2T!

Woo! 🙌🏻 9 days down, 1 to go! My legs shake throughout this workout! Looks like I’ll be joining my 6 month old as we both crawl the rest of the day....again! Thanks Paloma for this most awesome leg challenge! 💕

Unfortunately on my actual day 9 I did a killer Hot Pilates class and then on day 10 a 2 hour Bikram class. So it’s now day 11 and I just finished day 9. Sorry guys!! (But I wasn’t slacking!). Love love love the leg sequence with those great stretches in the end. My body is changing from this along side upping my fitness in general. I’m doing the entire 10 to toned again after I’m done coz I love it that much!! 💕

The legs are such a powerful part of our body we often forget that we need to counter the strength with stretching so I highly recommend the optional stretches after the workout. Tightness in the hamstrings especially can migrate to the lower back if not careful.

This works the abs as well as the legs. Come into goddess pose (a sumo squat) and bring the hands behind the head, elbows facing out. As you straighten the legs bring opposite elbow to opposite knee in a criss-cross motion.

Goddess Twists

Come into a yoga squat. Feet roughly shoulder width apart. Toes slightly turned out. Bring hands to heart center as you ground in through the heel to lift halfway to standing. Return to malasana (yoga squat). This time lift the arms as you come all the way to stand and bring the hands to heart center at the top. Keeping hands at your heart, return all the way back to to your squat.

Malasana half/full lifts

Starting in warrior 3 with hands at hips, make sure you have a microbend in the standing leg. Bend both legs to come into a curtesy as you tap the back leg’s shin on the calf of the standing leg.  Come back to your warrior 3. This is a very challenging movement. Don’t feel bad if you need to end it early. Also this movement requires quite a bit of balance so if you fall out just get right back in! 💋. Complete 1 minute each side.

Warrior 3 Curtsey

Come into a crescent (high) lunge with arms up. Stay high on the ball of the back foot as you gently lover the back knee to tap the ground. If you want to modify, you can bring hands to hips instead. Complete 1 minute each side.

Crescent Lunge Knee Taps

Starting in a high lunge, cross back ankle over front knee as you bring your hands to heart center. To modify, keep hands at hips the entire time. Complete 1 minute each side.

Crescent Lunge to
Figure 4

Holy calf workout! From chair pose, fold the upper body down towards the thighs while keeping the legs bent in a chair position. Come up as high as you can on the balls of the feet as the arms sweep back (pinky edge of hands up). Drop the heels and return back to chair pose.

Chair to Drinking Bird

Starting in chair pose keep in body weight in the heels and arms up by the ears. Gently pick up the right foot as you step into crescent lunge (high Lunge). Bring your hands together as you hook your left elbow over the right knee into a twisted lunge. Complete 1 minute each side.

Chair to Revolved Lunge Twist

Lying on back, pull one knee into chest into wind removing pose. Gently guide the knee across the body with the opposite hand finding a reclined spinal twist. You can extend arms out to the side and bring the gaze to the fingers on the same side of the body as the knee that crossed to let the cervical spine be apart of the twist. You should feel a deep stretch in t eh outer hip.

Wind Removing Pose to Reclined Spinal Twist

Lying on back cross left ankle over the right knee as you pull the right knee into the chest. Feed the left hand though the needle hole you created with the legs as you use both hands to pull the right knee closer to the body for a deeper stretch in the outer hip.

Thread the Needle

Come into pigeon pose. You can place a block under the hips if it is too intense to sit on the floor. To add a quad stretch, draw the extended legs heel towards the glute as you reach back with the same side hand to bind.

Pigeon to Mermaid Variation

Try to keep the front leg straight and slide the front heel forward to get into your maximum splits. You can lift your hips as high as you need to achieve this.

Half Splits or Splits

Day 9 -Legs🦵

Working on that core before eating all the dinner rolls 😊

Kristen Thompson

Loved it. Always enjoy a amazing and sweat inducing core workout. Phew... Thanks

Jonathan

Day 1 - Core🍎

Hard to find back exercises! Thank you for adding it!

Elizaveta

I’m so so grateful for this sequence as I did day 2 and day 3 of #t2t2020, so for this to be the last one out of 4 -10 minute sequences was a BLESSING! I can believe I did it! Thank you Paloma ❤️

Day 2 -Back

Hard, couldn’t do many reps or all of the exercises but hopefully I’ll get stronger

Day 3 -Arms 💪

Legs feel heavenly. Also, the stretches were great. I now have a goal to be able to do full splits. So, thank you for that.

Alyssa

Day 4 -legs 🦵

Hey, for whatever reason the flow days will not work. It says cant load the video. Not sure if its just me or the app is being buggy. Besides that though I love the series and have been feeling great from it.

A little early for me for the wheel as I wasn’t warm, freezing day here though 5degrees so that didn’t help. Great quick flow though. Thank you.

Jaana

Day 5 -Full Body Flow🧘🏻‍♀️

Day 6 -Core🍎

My bow and crescent lunge airplane are so much better! I love the small victories I’m seeing🤗

Salima

🙌🏻🥰💕💃💪🏻🧘🏼‍♀️

Day 7 -Back

That was hard but I’m definitely a lot stronger than when I did this the first time. Day 14 - getting more toned. I see it!

So hard! My goal was to complete 3 of each move this time!

Day 8 -Arms💪

New year.... back to the roots for me! I’ve missed T2T!

These ten minute flows are always so perfect!

Day 9 -Legs🦵

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