Day 4: Lower body workout (squat, lunge, deadlift) + stretch

Let's start with the fourth day of training. Today we will focus on lower body workout and stretching.

Content

1. Warm Up (5 -10 minutes)
2. Lower Body Workout (30-40 minutes)
3. Stretching (10-15 minutes)< /li>
4. Slow return to rest (5 minutes)

Warm-up (5-10 minutes)

• Walking or jog in place
• Pelvic and knee circles
• Squat in place

Lower Body Workout (30-40 minutes)

• Squats: Spread your legs shoulder-width apart, feet parallel to each other or slightly turned outward. Squat as if you were sitting in a chair, keeping your back in a neutral position. Do 3-4 sets of 10-15 reps.
• Lunges: Step forward with your right foot and crouch until both knees form a 90 degree angle. Return to the starting position and repeat the exercise for the left leg. Do 3-4 sets of 10-15 reps on each leg.
• Deadlift: Standing straight, feet shoulder-width apart, back straight. Lean forward from your pelvis, keeping your back straight. Bend only until you feel a slight stretch in the back of your thighs. Do 3-4 sets of 10-15 reps.

Stretching (10-15 minutes)

• Stretching the back of the thigh: Sit on the floor, stretch one leg forward, bend the other at the knee and press the foot to the inside of the thigh of the opposite leg. Lean forward, trying to reach the foot of the outstretched leg with your hands.
• Quad stretch: Stand up straight, bend one leg at the knee and take it by the ankle, pulling the heel to the buttocks. Keep your balance and feel the stretch in the front of your thigh.
• Buttock stretch: Sit on the floor, stretch one leg forward, bend the other at the knee and throw it over the opposite one, put the foot on the floor. Wrap your arms around your knee and pull it towards your chest.

Slow return to a calm state (5 minutes)

• Take a few deep breaths in and out.
• Walk in place to lower your heart rate.
• Repeat the stretch for the major muscle groups.

< p>Congratulations on completing the fourth day of training! Rest and recover until your next workout. Remember to drink enough water and watch your diet to keep yourself in good shape and achieve your goals. Tomorrow we will have an upper body workout and stretching. Good luck!

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