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.
|Half Wood Chopper||20x||Knees locked. Back is straight. Look at hands guiding the movement up.|
|Laying 1 Legged Hamstring Stretch||10x & 20sec hold|
|Laying 1 Legged Pancake Stretch||10x & 20sec hold|
|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|
|Side Runners Stretch||40sec||Hips & 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 Pulses||10x|
|Parallel Runners Stretch||40sec||Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.|
|Sitting 1 Legged Hamstring Stretch||10x||Back 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 Prep||10x||Working 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.|
|Half Middle Split||10x & 10sec hold||Both knees, standing foot and pubic bone in line. Move side ways only.|
|Middle Split Hip Opener||10x||Both feet pointed. While pushing hips back simoutaniously push chest towards the floor|
|Middle Split Slides||10x|
|Laying Elastic Assisted Tilt||30sec|
|Sitting Leg Lifts||10x||Start 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 Lifts||10x||Same as above but legs together|
|V-Up Combi with Rope||10x||Both 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 hold||40sec||Back is straight. Knees are locked. Come up as high as possible. Arms are parallel to the floor!|
|Hip Flexor Conditioning||30sec||Hold leg on front of the body. Hips stay parallel to the floor|
|Hip Flexor Conditioning||30sec||Same but leg on side & externally rotated. Hips stay parallel to the floor|
|Hip Opener with Yoga Block on Stomach||40sec||Do not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.|
|Half Split||40sec||Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!