Name: Playbook - RADHA PARMAR - W4/D4
Uploaded: 2023-01-13T16:07:13.947Z
Duration: 42 min
Description: W4/D4

W4 D4 focuses on overall legs and is designed to be done before a leg day in the gym or at home. 

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

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 legs 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.

Sit on the floor 
Bring feet together 
And press knees down

Butterfly

- 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

Cossack squats (Easy)

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

Hands and feet on ground 
Back straight 
In downward dog position with bent knees

Downward facing dog knees bent

Place feet wide apart 
Facing forward and the other is side ways
Turn body to the side and bend hip forward and go back.

Dynamic pyramid 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

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

Half split

Hamstring stretch

Hamstring stretch on wall

Lay on back 
Bring feet up. Knees bent  and hold

Happy baby pose

Lunge position with both feet on the ground

High crescent lunge

Hip circles

Sit on floor 
Place foot on thigh and press down

Knee press down

Lay on back 
Place feet together 
Press knees down

Lying down butterfly pose

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

Lunge quadriceps stretch

Lie down on your back 
Both legs curled back next to or under your bottom
Hold for 30 seconds and repeat

Lying down double quadriceps stretch

Lay on back 
Turn leg in
On top of other leg and push

Lying down pigeon pose

Lie down on your stomach 
Curl leg back and hold

Lying down quadriceps stretch

Lie down on your back 
Curl your leg back to yout bottom and relax
Hold for 30 seconds

Lying down single quadriceps 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

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

Sideways quadriceps stretch

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

Single leg toe reach

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

Standing quadriceps stretch

Stand up
Bend hips and reach for toes 
Keeping back straight

Standing toe reach

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