Name: Playbook - RADHA PARMAR - 30 minute front splits
Uploaded: 2023-09-12T15:25:56.175Z
Duration: 30 min
Description: 30 minute front splits

30 minute front splits is designed to loosen the tight muscles, increase flexibility, and get you started on your splits journey.

This workout will:
- Increase flexibility in your legs
- Loosen tight muscles
- Heal pain in your body
- Provide mindfulness
- Increase your vibration 
- Build strength in your legs
- Increase your emotional health

This workout will increase your flexibility if done regular.  Begin by doing this 3 times a week then gradually increase until you're doing this everyday. Your body will feel the benefits and thank you for taking care of it.

Anyone can do this workout as it is designed for every level. So if you're a beginner or expert, jump right it and have fun. 

Please share your progress with me @rahhh_rahhh21 and in the app. I would love to see your progress! I'm here to coach and help you to achieve your flexibility goals. So please message me or tag me.

Stand in sumo position 
Press hands down on inner thighs 
Press down on one side then the other

Sumo pose

Sit on a block or pillow 
Sit in a straddle position with straight legs

Straight leg straddle

Stand up
Bend hips and reach for toes 
Keeping back straight

Standing toe reach

Stand with feet apart
Curl leg back and hold for 20 seconds and repeat

Standing quadriceps stretch

Bring one leg in 
Push hips in and reach for toes 
Keeping back straight

Single leg toe reach

Lie down on your side
Curl leg back and hold 
30 seconds and repeat

Sideways quadriceps stretch

Sit on floor 
Bend hips and reach for toes 
Keeping back straight

Sat down toe reach

Lay on back 
Use resistant band 
Bend the knee and push gently

Resistant band hamstring stretch

Pigeon pose

Stand with feet wide apart 
One leg is point straight and the other is side ways 
Turn body facing the side 
Bend hips forward

Pyramid pose

Start in the lunge position 
Curl the back leg and hold 
Hold for 30 seconds

Lunge quadriceps stretch

Hamstring stretch

One foot in front of the other 
Knee bent 
Other leg is kneeling down 
Push hips in

Deep lunge

Stand feet apart 
Bend down and place palms of the hands on the floor

Downward facing dog

Sit In frog pose 
Rock hips and body forwards and backwards

Frog pose rocking

Sit in frog position 
Keep on leg straight

Half frog

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side