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Flexibility

Here is the full workout. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Hamstrings

DemoExerciseSets & RepsHow to/Cues
Half Wood Chopper15xKnees locked. Back is straight. Look at hands guiding the movement up.
Walking Pike20xBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
1 Legged Good Morning8xBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Laying 1 Legged Hamstring Stretch - with Elastic10x & 20 sec holdPull your knee as close as possible to the chest and keep it there the whole time. Make sure to fully lock your knee every time!
Laying 1 Legged Pancake Stretch10x & 20 sec holdHips and shoulders stay squared. Do not externally rotate the bottom leg. Pull the bent knee up towards the chest and out sideways towards your armpit. Do not allow the knee to move away from this position while you extend it.
Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch40 secHips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Parallel Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.
Runners Stretch Slides10xHips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.

Middle Split

DemoExerciseSets & RepsHow to/Cues
Deep Plie10x
Lotus Wave Combi8 waves & 20sec each side
Hip Opener10xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
Widest Pancake Table40 secBack is straight. Shoulders down. Knees are locked. Look in front and pull th elower abs towards the floor
Middle Split Slides8x 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.
Middle Split with Both Knees Bent - Active40 sec
Middle Split with 1 Knee Bent40sec each sideStraight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.
Middle Split on Floor2x1minFully lock your knees to protect them from bending. Make sure your feet and hips are in 1 straight line and keep your upper body parallel to the floor.
Pancake Sit Ups10xFirst come up and then go over and down. Keep your back straight or even sligthly arched during the pancake!

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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