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 |
|---|---|---|---|
| Prep for Half Split | 30sec each side | Focus on your posterior pelvic tilt first. Do not allow your lower back to arch.Place your hips on top of the back knee and keep them squared with your shoulders at all times.With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt. | |
| Half Split | 40sec each side | Focus on your posterior pelvic tilt first. Do not allow your lower back to arch.Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.Push your hips towards your front foots heel.Keep your shoulders low and squared with your hips. | |
| Half Split Back Knee Straight | 20sec each side | Start by fully locking your back knee before bringing your upper body in an upright position and pushing your hips down. Keep your back knee fully locked the entire time.Tuck your tailbone under and focus on the posterior pelvic tilt.Flex your back foot on the floor and gently extend it to push your back leg into your hips helping with the posterior pelvic tilt.Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 10x | Place your feet parallel to each other on the floor and keep them about hip width apart from each other.Push your heels into the floor raising your hips and entire back.Keep your knees stable and in a constant distance from each other.In the top position create a straight line from your neck all the way to your knees. Do not arch. | |
| Half Snow Angels | 10x | Star on your side with a 90 degree angle at the shoulders, hips and knees.Keep your knees on the floor and connected with each other throughout the entire duration of the exercise.Watch the hand as you draw far reaching half circles and work on keeping your fingers connected with the floor.Do not allow your hips to drop back or your immobile arm to move. | |
| Upper Back Mobility Elbow Raises on Knees | 10x | Lengthen your spine whist keeping your shoulders depressed.Look at the floor at all times.Hover your forehead off the floor and keep your glutes close to your heels.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
| Cat n Cow | 10x | Place your hands shoulder wide on the floor with your elbows locked, fingers pointing towards the front and shoulders depressed, away from your ears. Keep your knees right underneath your hips.Focus on mobilizing your entire spine from the neck all the way to your hips.As you round your back push your hands into the floor and away from you to further round your back.Imagine pulling the floor towards your knees to support your back for a deeper arch. | |
| Cobra - Reps | 10x | Start with your hands next to your shoulders and use your back muscles primarily to rise up.Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged.One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your hands and head head, followed by your chest, mid and finally lower back creating an arch from the very beginning.Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible. | |
| Superman | 10x | Lift both your arms and legs equally and as high as possible.Squeeze for a moment on top of the lift.Lock your knees and elbows fully.Lift your head with your upper body and gaze at your hands. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Straight to W | 8x | Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor.On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
| Forehead to W | 8x | Start with your head just off the floor and your hands underneath your forehead.Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
| Back Extensions | 8x | Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor.Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.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! | |
| Elbow Lifts | 8x | Interlock your hands behind your head and keep your forehead on the floor.Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.Move slowly! The longer this takes the more control and strength you will develop! | |
| Arm Circles | 20sec each way | With your arms locked and out by the side like an airplane perform small and dynamic circles.Keep your chest on the floor and lift your head sligthly.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Protraction Cat 'n' Cow | 2x6 | Place both of your hands in the band and place it around your upper back to create extra resistance and to help identify where to push and engage to achieve protraction. If your band is too long rotate one end to create twists and ultimately shorten it to the desired length.Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest.Lock your elbows and turn the pits of your elbows 45 degrees towards the front.Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself! | |
| Standing Pike Planche Leans | 2x4 | Protract and depress your scapula to be able to fight gravity, protect yourself from injuries and to use your shoulders to their fullest potential.Place your feet against the wall to prevent them from sliding and mark the distance of your hands to the wall on the floor to measure your progress over time. The closer your hands are the harder this becomes. Use your shoulder muscles and truly get the feeling of pushing your body backwards in each rep. Do not pull back with your hips!Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders. | |
| Downward Dog HSPU - Elevated Feet | 2x max-1 | Elevate your feet for increased pressure on your hands.Bring your shoulders on top of your hands and lean into your hands to place significant pressure into them before your start your movement. Keep your shoulders on top of your hands between reps.Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. | |
| Walking Lean Push Ups | 2x4 | Lower down from a regular push up position. Now walk your feet towards the front to bring your shoulders towards the front and push back up. Then walk back to your starting position. Engage your core to keep your body from toes to head stable.Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination.When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a sligthly diagonal line.Externally rotate your hands to ease the pressure on the wrists. | |
| Straight Bar Dips | 2x max-1 | ||
| L Sit Leg Lifts with Elevated Hands | 2x8 | Gain control of your legs before you attempt to lift them off the floor. Do not jump with your legs or lift one after the other. Use strength only.Push your shoulders down. Show your neck long and proud like a swan.Use your hip flexors and core compression muscles to lift the legs. In the same time stabilize your body with your shoulders.Use blocks, books, parallettes or anything similar to elevate your hands. This will create room for your hips and make things easier. |