Name: Playbook - RADHA PARMAR - W4/D5
Uploaded: 2023-01-13T16:07:13.961Z
Duration: 60 min
Description: W4/D5

W4 D5 is designed to:
- Increase full body flexibility
- Loosen tight muscles
- Heal pain in your body
- Provide mindfulness
- Increase your vibration 
- Easily do the side splits
- Builds muscles memory 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 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.

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

Alternating toe touch

Kneel on floor
Curl up in a ball with arms down

Baby pose

Lay on floor 
Press down with feet and hands and bring body up

Bride pose

Sit on the floor 
Bring feet together 
And press knees down

Butterfly

Kneel down 
Place hands in front and stretch arms out 
Go as far down as you can

Child's pose

Start by lying down 
Place hands on side and press
Lift body up with hands

Cobra pose

- 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

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

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

Hips in and out

Sit on floor 
Place foot on thigh and press down

Knee press down

Lay on your back 
Bring knees to chest 
Gently press down

Knees to chest

Lay on your back 
Bring knee up 
Place hand on knee
Twist with gentle pressure on knee

Knee twist

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

Lunge quadriceps stretch

Lay on back 
Place feet together 
Press knees down

Lying down butterfly pose

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

Lie down on stomach 
Curl leg 
10 reps 5 sets

Lying down leg curls

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

Arms behind back
Lock hands together and press down

Push down

Start in a lunge position 
Then push knee out to open the hips

Push knee out

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

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

Sat down toe reach

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