Here is your full workout for today. 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.Â
Dashboard | Â Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walkouts to Push Up | 6x | Start with your feet hip width apart and your hands next to your hips. Keep your shoulders low.In the pushup position engage your core and create 1 straight line from your feet all the way through your neck.Place your hands underneath your shoulders with the fingers facing towards the front and the elbows fully locked. Rotate the pit of your elbows 45 degrees towards the front.Stay strong and engaged as you walk your hands back and return to your standing position. | |
| Walking Pike Progression | 40 sec | Reach with your chin towards the floor in front of you and work on pulling your belly button towards your big toe to help straighten out your back. Squeeze into a deeper stretch with every step.The anterior pelvic tilt is the most important part of this exercise.As you move your foot pull your toes up towards your chin and flex your foot.Keep your knees locked and shoulders squared with the hips at all times. | |
| Laying 1 Legged Hamstring Stretch - with Elastic | 10x each side | Keep your hips and shoulders squared with your bottom leg. Engage the bottom leg and make sure the knee is pointing upwards.Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high.Fully lock the knee in each rep and flex your foot.Keep your back straight and work on locking your opposite knee. | |
| Laying 1 Legged Hamstring Stretch with Elastic - Hold | 20sec each side | Fully lock your knee and pull the foot towards your face.Keep your hips parallel to the floor and squared with your shoulders.Lock your extended knee fully and make sure it points towards the ceiling.With every exhale slide into a deeper stretch. | |
| Runners Stretch - Block Assisted | 40sec each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Middle Split | 10x each side | Keep both of your knees, shoulders, the standing foot and your hips in 1 line.Push your opposite hip down towards the heel of the standing foot.Move sideways only.Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee. | |
| Cleopatra | 8x each side | Work on keeping both hips connected to the floor as you arch back.Use your back muscles to rise up.Work on moving the arch from your lower back into your hips.Keep your foot as close to the floor as possible as you move the knee up and back down. | |
| Middle Split with Both Knees Bent | 40 sec | Place both knees and your hips in 1 precise line.Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent.With every exhale slide into a deeper stretch. | |
| Hip Opener | 8x each side | Start with both knees, your hips and the foot of the extended leg in 1 line.Push both your glutes and chest towards the floor.Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back.Place the hand of the bent knee not in front of the knee but slightly further in. | |
| Widest Pancake with Elastic behind the Back | 40sec | Use your glutes to actively push your legs open.Externally rotate your legs so your knees point towards the ceiling.Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.Aim with your belly button towards the floor in front of you and not with your nose. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Overhead Warm Up Pushes | 8x | Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other.Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead.Keep your shoulders down and look towards the front.Apply outwards pressure on the elastic the entire time but do not externally rotate your arms. | |
| Butterfly Shoulder Warmup | 8x | Start with your arms fully extended in front of your chest with your palms facing each other.Apply constant outwards pressure on the elastic as you raise your arms overhead and back.Keep your shoulders down and look towards the front.Engage your core to stabilize your position. | |
| External Rotations with Loop | 2x12 each side | Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other.Externally rotate your arms against the pressure of the elastic whilst keeping your elbows connected to your side.Keep your shoulders down and look towards the front.Engage your core to stabilize your position. | |
| Around the World on Stomach | 8x | Start with your hands facing the ceiling next to your hips. Engage your back and lift your chest off the floor. Keep your lower ribs on the floor.Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop! | |
| Forearm Plank Shoulder Burner with Elastic and Foam Roller | 2x6 | Place your forearms on a foam roller with your shoulders on top of your elbows. Connect your hands with and elastic, rotate them so they face each other and pull apart.Rock your elbows back and forth carefully whilst keeping your body stable.Engage your core and create 1 straight line from your feet all the way through your neck.Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Scapular Pull Ups | 2x8 | Keep your elbows locked at all times and neck in a neutral position.Depress your shoulders fully in each rep creating distance around your ears.Move extra slow as you return to your starting position. Keep lights a mounts of tension a the bottom and do not ever fully relax your shoulders.Keep your entire body in a vertical line. Do not close your shoulders creating an angle as your depress your scapula. | |
| Half Skin The Cat | 4x total | ||
| Band Assisted Stepping Muscle Up Swing Pull Up | 6x total | ||
| Wide Pull Ups | 2x max-2 | ||
| Sliding Bar Front Lever Row | 2x4 | ||
| Standing Elastic Face Pull | 2x10 | Attach the elastic in front of you at around chest height or slightly below.Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement and that your hands are connected to each other through the thumb side.Keep your shoulders low and squeeze your shoulder blades behind your back.Use an elastic strong enough to challenge you towards the end of the set but make sure form stays high throughout the entire duration of the drill. |