1-1 Alejandro Workout – Coach Bachmann

Let's get to work!

Flexibility WOrkout

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.

Dashboard | Workout

Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Dead Bug Circle 6x each direction		Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement. Hold your hips in a neutral position and keep your lower back on the floor at all times. Keep your shoulders depressed and squared with your hips.
	Half Wood Chopper 10x		Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt. Delay your chest raising up and look at your hands as they guide the upwards movement. Keep your knees fully locked at all times.
	Walking Pike - Assisted 40sec		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.
	External Rotation Extension 2x6		Keep your back straight. Do not arch it during retraction or round it during protraction. Depress your shoulders and keep them squared with your shoulders.
	Deep Plie - Chest to Wall 8x		Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet. Push your hips towards the wall and your knees away. Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep.
	Standing 1 Legged Pike Stretch 40sec each side		Lock both of your knees and keep them locked at all times. Make sure both of your feet point towards the front but do not place them on the same exact line. Keep your hips and shoulders perfectly squared and parallel to the floor.
	Standing 1 Legged Pike Table 20sec each side		Place your weight equally between both feet. Lock both of your knees and keep them locked at all times. Keep your hips and shoulders perfectly squared and parallel to the floor.

Hamstring Flexibility

Demo	Exercise	Reps/Sets	How to/Cues
	Runners Stretch - Assisted 40sec each side		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.
	Banded Runners Stretch Slide - Assisted 8x each side		Guide the backwards movement with your hips. First flip them into an anterior pelvic tilt. Then push your heel into the floor as you pull back lengthening the hamstring from both ends. Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up as you switch into the anterior pelvic tilt. Place a rubber band around your lower back and front foot to help achieving a deeper anterior pelvic tilt by supporting coordination and actively pushing into the right form.
	Extreme Sitting Pike Block Push 2x8		Work on rotating your hips into an anterior pelvic tilt. Push your chest in front and hands upwards to get in and out of the position. Lock your elbows, look at your hands and elevate your scapula. Push the bottom of your knees into the floor to lock your knees.
	Widest Pancake - Elevated Glutes 40sec		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.
	Widest Pancake - Elastic behind the Back Elevated Glutes 1min
	Pancake Elastic Push 2x8		Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt. Fully lock your knees and push the bottom of your knees towards the floor. Keep your legs in approximately a 90 degrees angle inside your hips.

Middle Splits

Demo	Exercise	Reps/Sets	How to/Cues
	Half Middle Split 8x each side		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.
	Bird Dog Hip Opener 4x each side
	Frog 40sec		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.
	Rocking Pancake - Assisted & Elevated Glutes 8x		Open your legs as wide as possible. Straighten your knees! Push the bottom of your knees towards the floor. Keep your shoulders low and squared with the hips.
	Pancake Ronde 4x each side		Arch your back as you fold into the pancake and let your chest guide the movement. Externally rotate the legs. Keep your shoulders depressed and squared with your hips.

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