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.
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 10 | Do not arch lower back. Feet and Knees Hip width apart. | |
| Bent Knee Windshield Wipers | 10 | Feet pointed close to glutes. Knees stay together at all times. | |
| Upper Body Lifts - Hands by Hips | 10 | Head stays in neutral position. Do not arch back but lift entire back. | |
| Half Snow Angels | 10 | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Reverse Half Snow Angel | 10 | 90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back. | |
| Cat n Cow | 10 | Arch 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! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Shoulder Stretch on Knees | 2x30sec | Look at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands. | |
| Active Sphinx | 10 | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
| Cobra - Reps | 10 | Use 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 - Hold | 10 | Use 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 Stretch | 8x | ||
| Cobra with Straight Knees | 30sec | Shoulders 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 Wall | 40 sec | Hips 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 Bridge | 30sec | Push hips forward. Even rounding of the back. | |
| Knee Bridge Wall Taps | 7 | Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one. | |
| Knee Bridge Wall Walks | 5x | Lengthen 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. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Upper Body Lifts - Hands behind Head | 10 | Interlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times. | |
| Lower Body Lifts | 10 | Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor | |
| Rounded Rehab Crunches | 10 | Go slow & round 1 vertebral at the time. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Half Split Prep | 40sec | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee. | |
| Half Split | 40sec | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary | |
| Half Split Back Knee Bent | 40sec | ||
| Runners Stretch | 40sec | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | |
| Parallel Runners Stretch | 40sec | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. | |
| Forearm Half Split | 40sec | Hips & 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 Straight | 20sec | Back 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 Reps | 10 | Hips & 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 Stretch | 30sec | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | |
| Runners Stretch Slides | 8x | Hips & 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 Floor | 40sec | Hips & 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 Leg | 30sec | ||
| Front Split Back Knee Bent against Wall | 40sec | ||
| Front Split Reps | 10x each side | In 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! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Deep Plie | 10 | ||
| Hip Circles on Back | 10 | Hips stay parallel to floor and tailbone stays on floor at all times! | |
| Half Middle Split | 10 | Both knees, standing foot and pubic bone in line. Move side ways only. | |
| Hip Opener | 10 | Both feet pointed. While pushing hips back simoutaniously push chest towards the floor | |
| Middle Split with Both Knees Bent | 40sec | Both 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 Slides | 10 | 1 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 ELASTIC | 40sec | ||
| Wide Pancake | 40sec | Knees fully locked pointing upwards. Use your glutes to actively push your hips forward and open. Straight lower back! | |
| Middle Split on Floor | 40sec | ||
| Frog To Middle Split | 10 | Knees 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 Split | 10 | ||
| Middle Split with 1 Knee Bent | 30sec each side | Straight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!