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 Flexibility & Press Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Pike | 40sec | 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. | |
| Squatting Pike Warm Up | 8x each side | Keep your upper body straight as you bend your knees to touch the floor. Separate your movement.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. | |
| 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. | |
| Laying 1 Legged Hamstring Stretch - with Elastic | 12x 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. | |
| Runners Stretch | 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. | |
| Runners Stretch Pulses | 8x 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.Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty. | |
| Runners Stretch - Elastic Assisted | 40sec each side | ||
| Runners Stretch Slides | 8x each side | Focus on the details here as they will significantly change what this exercise does for you! The magic happens as 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.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.Fully lock your front knee and push the bottom of the knee towards the floor. |
| 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. | |
| Elastic Assisted Half Middle Split | 10x each side | ||
| Cleopatra | 5x each side alternating | 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. | |
| 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. | |
| Middle Split with Both Knees Bent | 40sec | 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. | |
| Middle Split with Both Knees Bent - PNF | 4x 10sec push &10sec relax | During the engaging part contract your inner thigh muscles gently to push your knees against the floor as if you were trying to close your legs. During the release part relax your muscles and slide into a deeper 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. | |
| Widest Pancake | 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. | |
| Widest Pancake with Elastic behind the Back | 1min | 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. | |
| Middle Split on Elbows | 40sec | Fully lock both knees. Engage your quads to protect your knees from injuries!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. | |
| Middle Split Crawls with Elastic behind Back | 8x | With the help of the elastic actively push your legs open and into your deepest straddle.Externally rotate your legs so the knees point towards the ceiling at all times.Take small steps as you walk your hands towards the front and back.Reach far towards the front to lengthen your back. | |
| Straight to Middle Split | 8x | Start the movement by externally rotating the legs.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. | |
| Swimmer on Elbows with Elevated Hips | 2x4 | Begin each rep by opening your legs dynamically into your widest straddle.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! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Take Off to Press to Handstand | 4x total | First press up onto the blocks, then press to handstand.Focus on compression first. When your feet first leave the blocks keep them shoulder width apart. The goal is to push the hips up and in the direction of the anterior pelvic tilt whilst the shoulders move back in line on top of the hands. Use your hip flexors to keep as much compression as possible.All that is left from here is to bring the legs around. Your hips and shoulders should not have to move anymore.Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula! | |
| L Handstand Pull to Floor | 2x2 | Place your hands in the distance of the L Handstand. Point your feet so the top of your feet touches the the wall.Start in a perfectly straight line from hands to toes. Flip your hips into an anterior pelvic tilt and make them guide the movement. Align your shoulders and hips on top of your hands as your feet slide down the wall.As your legs approach horizontal continue to pull on your hips with your back until your feet leave the wall and lower towards your hands.Push your shoulders open and pull with your back to slow the movement as much as possible. Close your shoulders as late as possible. Keep your elbows locked at all times. | |
| Bench Zombie to Compression Hold | 2x3 | Start by leaning your shoulders towards the front only. Then engage your back to pull your hips up and into a slight anterior pelvic tilt whilst bringing the shoulders back. The goal here is to align the shoulders and hips on top of the hands.As you take your feet off first try to keep your hands, shoulders and hip line active. Use your hip flexors only to pull the feet in. When you can not go any further allow your shoulders to move towards the front and for your hips to dip down.Freeze with your toes hovering off the floor. Actively push your shoulders open and use your back to pull your hips towards an anterior pelvic tilt.Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula! | |
| Pancake Elastic Push | 10x | Attach the elastic behind you close to the floor so when you are sitting it is approximately at the height of your chest.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. | |
| Press Take Offs over Blocks at Wall | 4x each | Place your heels close to the wall and your hands shoulders width apart facing towards the front. Lock your elbows and elevate your scapula.Come closer to the wall for increased difficulty.Resist with your shoulders, use your back to pull your hips into an anterior pelvic tilt and push your index finger into the floor. Look at the floor in between your hands.Engage your legs! Lock your knees, point your feet and squeeze the water out of them. | |
| Pancake Elastic Push | 10x | Attach the elastic behind you close to the floor so when you are sitting it is approximately at the height of your chest.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. | |
| Press Take Offs over Blocks at Wall | 4x each | Place your heels close to the wall and your hands shoulders width apart facing towards the front. Lock your elbows and elevate your scapula.Come closer to the wall for increased difficulty.Resist with your shoulders, use your back to pull your hips into an anterior pelvic tilt and push your index finger into the floor. Look at the floor in between your hands.Engage your legs! Lock your knees, point your feet and squeeze the water out of them. | |
| Straight to Middle Split | 8x | Start the movement by externally rotating the legs.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. | |
| Extended Sitting Leg Lifts | 8x | Focus on 1 movement at the time. First push straight up during the sit up before reaching far towards the front in the pancake.For the leg lift after the pancake stretch keep your hands as far in front as possible. Push yourself!Work with strength only. Do not slam your feet into the floor on the way back down.Lock your knees and point your feet! |