Name: Playbook - RADHA PARMAR - W2/D1
Uploaded: 2023-01-13T16:07:13.570Z
Duration: 15 min
Description: W2/D1

Heidi

W2 D1 focuses on hamstring stretches 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.

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

Single leg toe reach

Lie down on stomach 
Curl leg 
10 reps 5 sets

Lying down leg curls

Hamstring stretch

Hamstring stretch on wall

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

Resistant band hamstring stretch

Feet wide apart 
Bend down 
Keeping back straight 
Touch toes by twisting arms

Alternating toe touch

- 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

Cossack squats

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

Frog pose

Start in a lunge position 
Keep the front leg straight 
And gently press down

Half split

Lay on back 
Bring feet up. Knees bent  and hold

Happy baby pose

Lunge position with both feet on the ground

W2/D1

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