Day 4 may look similar to yesterday, however, there is a difference in what you are focusing on. Couch stretch position 2 will emphasis more of the upper quad and hip flexors. In this position, you are looking to get your leg more into extension.

The setup is similar, you want to get into knee flexion but your knee will be placed 6-12 inches away from the wall/couch/chair etc. You will then bring the other leg up into the lunge position with your hip and knee at 90 degrees. Next, bring your body up keeping your chest tall and your rib cage down over your pelvis (slightly bracing your abdominals). Activate/fire/sqeeze your glute. For this stretch, you will move your hips forward in front of your knee and will feel the stretch in the upper quad and front of your hip. You want to keep your lower back from arching - this will take away from what you are trying to accomplish - its a compensation for lack of anterior hip flexibility.

You can use props like yoga blocks to help you get up into position.

3-5 sets at 30 seconds per side.