Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!Â
8-12 min of low impact cardiovascular activity such as light jogging, rope skipping etc. Not necessary if you are warm after training
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hip Circles on Back | 5x each leg & each direction | 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. | |
| Middle Split Hip Opener | 10 | Both feet pointed. While pushing hips back simoutaniously push chest towards the floor | |
| Middle Split with Both Knees Bent | 1 min | 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 with 1 Knee Bent | 1min | Straight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor. | |
| Middle Split with 1 Knee Bent - Straight Upper Body | 1 min | ||
| Wide Pancake | 40 sec | Knees fully locked pointing upwards. Use your glutes to actively push your hips forward and open. Straight lower back! | |
| Middle Split on Floor | 1 min | ||
| Middle Split with 1 knee bent Foot elevated | 40 sec | ||
| Straight to Middle Split | 10 | ||
| swimmers to elbows or full split | 8x | SECOND EXAMPLE IN VIDEO!! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | Do not arch lower back. Feet and Knees Hip width apart. | ||
| Bent Knee Windshield Wipers | Feet pointed close to glutes. Knees stay together at all times. | ||
| Upper Body Lifts | Head stays in neutral position. Do not arch back but lift entire back. | ||
| Lower Body Lifts | Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Shoulder Warm Up with Elastic | 10 | Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back | |
| Shoulder Stretch on Knees | 40sec | 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! | |
| Chest Opener at Wall | 2x40sec | Before pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall. | |
| Cobra | 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 | 20sec | 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 with Knees Bent against the Wall | 30sec | 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. | |
| 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! | |
| Yoga Bridge | 30sec | Push hips forward. Even rounding of the back. | |
| Knee Bridge Wall Taps | 5 | Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one. | |
| Knee Bridge Wall Walks | 2x3 | ||
| Knee bridge facing the wall | 2x3 | ||
| Bridge from floor | 3x & 10 sec hold on last one | ||
| Bridge wall Walk | 5x | Video will come tomorrow | |
| Bridge with hands elevated against wall | 3x & 10 sec hold on last one | Do a wall walk EVERY TIME when getting into the position |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Prep for Half Split | 40 se | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee. | |
| 1 Legged Good Morning | 8 | Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down. | |
 | Half Split | 40 sec | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary |
 | Half Split Back Knee Bent Against the Wall | 1 min | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary |
| Runners Stretch | 40sec each side | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | |
 | Half Split Back Knee Straight | 30sec | |
| Parallel Runners Stretch | 40sec each side | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. | |
| Half Split Reps | 10x each side | 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. | |
| Front Split On Floor | 1min | 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 front & back foot elevated on foam roll/yoga block | 1min | ||
| Front Split front & back foot elevated on foam roll/yoga block REPS | 15 | Extend the back knee | |
| Half Split Back Knee Bent - Arched | 2x | ||
| Half Split Back Knee Straight - arched | 10sec hold | ||
| 1 Legged Elastic Ring | 4x each leg |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Upper and Lower Body Lifts on Stomach | 10x | ||
| Upper and Lower Body Lifts on Stomach | 20sec | ||
| Rounded Rehab Crunches | 2x10 | Go slow & round 1 vertebral at the time. | |
| Legs behind the Head Rehab Touches | 2x10 | Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together | |
| Heels to Sky | 2x10 | Straight up! Not in an angle. Stay in line! |
You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.