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Happy Bending!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version, you can find it here.  Looking for your Dashboard? Find it here.

Warm-Up

8-12 min of low impact cardiovascular activity such as light jogging, rope skipping etc. Not necessary if you are warm after training

Back Stretching

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridges2x10Keep feet flat on the ground. Use the reps listed and not the ones in video!
Bent Knee Windshield Wipers1x10Keep toes on the floor. Use reps listed above and not in video!
Straight to W1x 10repsReally play with your moving your shoulders here aka squeezing them or pushing them out tall
Klaritas morning stretch1x 10reps Start this sequence by protracting your shoulder, then depress your shoulders and try to get your hips to the floor while not losing the arch in your back - meaning you'll end up in a cobra position. Come out going through the same sequence.
Shoulder opener on chair1x 30sec Do this on a chair instead of a wall!
Chest Opener at Wall1x 30sec
Shoulder Stretch on Floor2x40sec
Cobra Shoulder Roll10reps
Cobra 1x 10reps + 10sec hold on last oneGo up into a cobra but try to use your arms as little as possible to work and engage your back
Cobra with Knees straight1x 20sec holdPlace your hands next to your chest. First lift up away from the floor without using your hands and only when you can't get further use your hands to get into a proper cobra stretch
Cobra with Bent Legs against wall 10x & 10sec holdLaying on your stomach out your knees bend against the wall. Keep your hips on the floor
Knee Bridge Wall Walks2x5Set up with back facing the wall. Keep arms straight and hip on top of knees. Now lean back and walk your hands down the wall as far as you can
Yoga Bridge3sets á 7secTry to get your hips over your knees and open your chest.
Bridge From Floor8x4sec hold Put your wrists against the wall
Bridge - Upper Back Activation5x
Bridge Wall Walks6xLengthen your spine to begin. Open each part of your back one by one. Kepp your knees locked for as long as possible and lock them again as soon as possible on the way back up. Take small steps against the wall!
Half Split Back knee Bent against the Wall - Arched30sec each side
Rounded Sit ups1x 10repsHead first, then one vertebrae at the time
Overhead Touches1x 10repsStart on your back and bring feet over head to touch the ground and back up
Upper Body Lifts 2x 10reps + 20sec holdLift up your upper body as high as you can. Hold on last rep!

Left & Right Split

Do everything on one side first and then everything on the other side

DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper1set, 20reps
Walking Downward dog2sets, 10reps
Wide Straddle pancake stretch1set, 45sec in middle, 45 sec each sideKeep back fully straight
Sitting one legged pike stretch progression1set, 20reps each legGrab the point between your heels and your calves. Focus and go slow
Half Split Back knee bent against wall1set, 1min
Half Split50secKeep hips and shoulders squared. Engage core & keep back straight. Try to sink as deep as you can but focus on form first!
Parallel Runners Stretch1min
Do everything below right back to back without break
Half Split back knee straight40secKeep hips and shoulders squared. Go as deep into your half split as you can and then straighten the back knee without changing hip position
Runners Stretch1set, 45secKeep front straight knee locked and engaged. Back is long
Forearm half split1set, 30sec
Forearm Half Split Back Knee Straight for reps1set, 10repsStraighten out the knee and bend for reps
Side Runners Stretch Hip Thrusters10reps
Side Runners Stretch1set, 30secKeep straight front leg engaged and knee locked. Back is straight
Do the above as one set without a break
Parallel Runners Stretch Reps1x6 each side
Half Split Reps13Hips & shoulders parallel to the floor. back knee fully locked every time. Use wall/chair for balance is necessary. Push hips down when you bend the knee. Fight to keep them down while extending the knee. Hips should not move at all and stay in a posterior pelvic tilt the whole time. Push the back heel forward pushing the back leg into the hip helping with proper hip positioning.
Half Split Back Knee Straight - Arched10sec each side
Split from floor40secShoulders and hips squared. Upper body is upright
Front Split Reps30sec each side
Front Split - Front Foot Elevated30sec each side
Split back Knee Bent against the Wall - Back Arched20sec
Do all following execises without changing legs or break
Font Split Lay on Front Leg20sec
Font Split
Font Split Reps20sec
Now swap sides!
Front Split Back Knee Bent 40sec
Assisted front split push ups6repsEngage the back hip and really focus on working it. Keep hips and shoulders square. Use arms to take away some of the weight.

Middle split & Pancake

DemoExerciseReps/SetsHow to/Cues
Deep Plie in 2nd Position10x plus 30second holdTurn out as much as you can without losing balance. Keep hip in line with your knees and keep your back straight and upright.
Hip Opener10reps each sideBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Sitting Lotus Stretch - Back against Wall - with weights30secBack against the wall. Place weights on your knees gently
Middle Split Slides10reps each side1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
Half Middle Split6x each sideOne leg is sidewise and you lean into it
Middle Split - Both Legs Bent 40secHips and knees in line. Rotate hip forward and try to get closer to the floor
Assisted Middle Split Push Up with both Knees Bent6x
Middle Split with 1 Knee Bent40sec
Middle Split with 1 Knee bent and Straight Upper Body40sec each side
Middle Split on Floor40secHips knees and feet in one line. Keep knees engaged. And use pillow or block under your chest.
Sitting Middle Split with elastic40secBack against the wall, elastic around your feet and behind your back. Let your legs open in a wide straddle and split.
Lying Middle split with elastic40secLegs against a wall. Elastic wrapped around your feet and going behind your back. Now open your legs as wide as you can.
Elastic Assisted Laying tilt40sec each side

You made it!

You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.

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Do This: ⁣

➡ Lift as much as possible without help of arms
➡ Straighten elbows fully on top
➡ Head as far back as possible)

Do This: ⁣

➡ Lift as much as possible without help of arms
➡ Straighten elbows fully on top
➡ Try carefully pushing feet and head together but do not violently over push it

Do This: ⁣

➡ Start on your stomach with arms by your sides
➡ Now lift your upper body up and down

 

Start with your back against the wall - put your feet together. The distance between the crotch and your heels is the same as the distance between your knuckles and elbow, making it easy to measure with your arm as you set up.
Engage your glutes and try to lower your knees down to the ground.

 

Legs bend 90°. Try to get as flat as possible but don't force anything, just relax.