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Happy Stretching

Flexibility Training

Here is the full workout. 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. 

Back Warm Up

DemoExerciseSets & RepsHow to/Cues
Hamstring Bridges10Do not arch lower back. Feet and Knees Hip width apart.
Bent Knee Windshield Wipers10Feet pointed close to glutes. Knees stay together at all times.
Upper Body Lifts - Hands by Hips10Head stays in neutral position. Do not arch back but lift entire back.
Half Snow Angels1090 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel1090 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Cat n Cow10Arch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!

Back Training

DemoExerciseSets & RepsHow to/Cues
Shoulder Stretch on Knees2x30secLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Active Sphinx10Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Cobra - Reps10Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.
Cobra - Hold10Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.
Klaritas Morning Stretch8x
Cobra with Straight Knees30secShoulders down. Arms push diagonally back & up. Feet flexed push hips towards arms creating a even arch in lower back. Engage your hips!
Cobra with Knees Bent against the Wall40 secHips stay on floor as low as possible. Actively open hips. Pull feet away from wall. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head back.
Yoga Bridge30secPush hips forward. Even rounding of the back.
Knee Bridge Wall Taps7Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Knee Bridge Wall Walks5xLengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the whole time.

Back Cool Down

DemoExerciseSets & RepsHow to/Cues
Upper Body Lifts - Hands behind Head10Interlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times.
Lower Body Lifts10Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor
Rounded Rehab Crunches10Go slow & round 1 vertebral at the time.

Front Splits

DemoExerciseSets & RepsHow to/Cues
Half Split Prep40secHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split40secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent40sec
Runners Stretch40secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Parallel Runners Stretch40secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.
Forearm Half Split40secHips & shoulders squared & parallel to floor. Do not arch lower back. If you can not reach the floor use yoga blocks or chairs to elevate your hands. If you are touching the floor
Half Split Back Knee Straight20secBack knee fully locked. Front knee above heel. Tuck your tailbone under for a posterior pelvic tilt. Back foot flexed but demi pointed with the heel facing the ceiling. Use this demi point to push the back leg towards the front and into the hip helping with the posterior pelvic tilt.
Half Split Reps10Hips & shoulders parallel to the floor. back knee fully locked every time. Use wall/chair for balance is necessary. Push hips down when you bend the knee. Fight to keep them down while extending the knee. Hips should not move at all and stay in a posterior pelvic tilt the whole time. Push the back heel forward pushing the back leg into the hip helping with proper hip positioning.
Runners Stretch30secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Slides8xHips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.
Front Split On Floor40secHips & shoulders squared & parallel to floor. Do not arch lower back. If you can not reach the floor use yoga blocks or chairs to elevate your hands. If you are touching the floor
Front Split Laying on Front Leg30sec
Front Split Back Knee Bent against Wall40sec
Front Split Reps10x each sideIn your Front Split lock the back knee fully and relax it again towards the floor. Make sure your hips & shoulders stay parallel to the floor and squared!

Middle Splits

DemoExerciseSets & RepsHow to/Cues
Deep Plie10
Hip Circles on Back10Hips stay parallel to floor and tailbone stays on floor at all times!
Half Middle Split10Both knees, standing foot and pubic bone in line. Move side ways only.
Hip Opener10Both feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split with Both Knees Bent40secBoth knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.
Middle Split Slides101 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
Middle Split on Back against Wall WITHOUT ELASTIC40sec
Wide Pancake40secKnees fully locked pointing upwards. Use your glutes to actively push your hips forward and open. Straight lower back!
Middle Split on Floor40sec
Frog To Middle Split10Knees and hips in 1 line during the frog position. Pull your knees down towards the floor and do not allow them to move while extending the legs into the middle split position. Lock your knees fully every time!
Straight to Middle Split10
Middle Split with 1 Knee Bent30sec each sideStraight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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