Name: Playbook - RADHA PARMAR - W3/D3
Uploaded: 2023-01-13T16:07:13.857Z
Duration: 30 min
Description: W3/D3

W3 D3 focuses on hip flexor 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 hips
- Loosen tight muscles
- Heal pain in your body
- Provide mindfulness
- Increase your vibration 
- Build strength in your hips
- 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.

Hip circles

Start on hands and knees 
Push hips in and out 
Arching back to in

Hips in and out

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

Lunge quadriceps stretch

Lunge position with both feet on the ground

High crescent lunge

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

Deep lunge

Sit on the floor 
Bring feet together 
And press knees down

Butterfly

Lay on back 
Place feet together 
Press knees down

Lying down butterfly pose

Frog pose

Sit In frog pose 
Rock hips and body forwards and backwards

Frog pose rocking

Sit in frog position 
Keep on leg straight

Half frog

Lay on back 
Bring feet up. Knees bent  and hold

Happy baby pose

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