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.Â
Dashboard | Â Workout
Warm Up
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Dead Bug Circle 8x each way | 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. | |
 | Active Side Runners Stretch Warm Up Taps 10x each side | Arch your back and focus on the anterior pelvic tilt first.Extend the knee to gently build tension before raising the upper body.Place your hips on top of your back knee. | |
 | Active Runners Stretch Warm Up Taps 10x each side | Extend the knee to gently build tension before raising the upper body.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee. | |
 | Squatting Pike Warm Up - Assisted 8x each side | Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement.Fully lock your knees in each rep.Exhale as you straighten your knees and squeeze your belly button towards your shin. | |
 | Side Squatting Pike Warm Up - Assisted 8x each side | Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement.Fully lock your knees in each rep.Exhale as you straighten your knees and squeeze your belly button towards your shin. | |
 | Weighted Sitting Deep Plie Forward Reps 8x | Push your legs open using your glutes. Do not allow your knees to dip towards the inside.Keep your back straight and look towards the front. All movement must come from the hips and not the rounding of your back. | |
 | Half Middle Split - Chest to Wall 8x each side | Push your opposite hip down towards the heel of the standing foot.Stay in contact with the wall the entire time and 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. | |
 | Elastic Assisted Half Middle Split - Hold 30sec 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.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. |
Hamstring Flexibility
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Elevated Runners Stretch 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. | |
 | Elevated Runners Stretch Pulses 40sec each side | Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Keep your front knee fully locked and push the bottom of the knee into the floor. Walk your hands further in front to increase difficulty. | |
 | Elevated Side Runners Stretch Pulses 10x each side | Pull your hips into an anterior pelvic tilt as you flex your foot to lengthen your hamstring from both ends.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee. | |
 | Side Runners Stretch - PNF Assisted 4 cycles of 4 sec engage & 6 sec stretch | Mind muscle connection is key. Use the activation phase to become 1 with your hamstring. Pre fatigue it and then actively relax it during the stretch part of the exercise.Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards the front.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
 | Side Runners Stretch Slide 8x each side | Focus on the details here as they will significantly change what this exercise does for you! The main focus lays on the moment when you pull your hips back up. The aim here should not be to push low into a front split but to lengthen and stretch the hamstring as you pull back up.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.Fully lock your front knee and push the bottom of the knee towards the floor. | |
 | Pancake Elastic Push 10x | 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. | |
 | V-Up Combi with Block 10x | Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged.Lock your knees fully and keep them straight the entire time. Your quads should be on fire.Keep the immobile leg on the floor for control. Do not externally rotate either leg. |
Middle Splits
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Middle Split Slide 8x each side | Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the front. Your opposite knee needs to be exactly 90 degrees bent.Stay in line as you push your leg towards the side and bring your hips down.On the way back up push that foot of the straight leg into the floor and the opposite hip down. | |
 | Frog - PNF 4 cycles of 6sec engage & 4sec stretch | Place both knees and your hips in 1 precise line.There should be rarely any visual movement during the engagement part of the exercise.Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles. | |
 | Middle Split - with Elastic on Elbows 2x40sec | Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head.Keep your upper body straight and parallel to the floor.Slide into a slightly deeper stretch every time you exhale. | |
 | Widest Rocking Pancake - Elastic Behind Back Elevated Glutes 2x8 | Open your legs as wide as possible.Fully lock both knees. Engage your quads to protect your knees from injuries!Keep your shoulders low and squared with the hips. | |
 | Swimmer on Elbows - Elevated Glutes on 2 Blocks 2x4 | Place your elbows on the floor as close as possible towards your hips. Internally rotate your legs so your big toes touch the floor.Push your forearms into the floor and with a round back roll your hips up into a middle split.Fully lock both knees. Engage your quads to protect your knees from injuries! | |
 | Straight to Middle Split 8x each side | Keep your feet as close as possible to the floor and open your legs until your feet are in line with the hips.Make sure your hips stay straight. Do not allow them to rotate into a posterior pelvic tilt.Fully lock your knees. |