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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. 

hamstrings

DemoExerciseVideoHow to/Cues
Half Wood Chopper20xKnees locked. Back is straight. Look at hands guiding the movement up.
Walking Pike30x
Laying 1 Legged Hamstring Stretch10x & 20sec hold
Laying 1 Legged Pancake Stretch10x & 20sec hold
Runners Stretch40secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch40secHips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Pulses10x
Parallel Runners Stretch40secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.
Sitting 1 Legged Hamstring Stretch10xBack is straight. Pull your knee towards your chest to begin with. Hold it there throughout the whole exercise. Extend your knee fully in each rep!
Pike Press Prep10xWorking knee is locked. In the back toes pull up towards the face. In the front push your index finger into the floor and rotate your hips to sligthyl arch the lower back.

Middle Split

DemoExerciseVideoHow to/Cues
Half Middle Split10x & 10sec holdBoth knees, standing foot and pubic bone in line. Move side ways only.
Middle Split Hip Opener10xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split Slides10x
Laying Elastic Assisted Tilt30sec

Conditioning

DemoExerciseVideoHow to/Cues
Sitting Leg Lifts10xStart with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!
Sitting Leg Lifts10xSame as above but legs together
V-Up Combi with Rope10xBoth knees are locked. Back is straight. Shoudlers are down. Keep to not working leg on th floor for balance and control. Do not externally rotate the legs!
v up hold40secBack is straight. Knees are locked. Come up as high as possible. Arms are parallel to the floor!
Hip Flexor Conditioning30secHold leg on front of the body. Hips stay parallel to the floor
Hip Flexor Conditioning30secSame but leg on side & externally rotated. Hips stay parallel to the floor

Post Workout Stretches

DemoExerciseVideoHow to/Cues
Hip Opener with Yoga Block on Stomach 40secDo not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.
Half Split40secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary

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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