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Happy Bending!

Training Program

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! 

Warm-Up

8-12 min of low impact cardiovascular activity such as light jogging, rope skipping etc. Not necessary if you are warm after training

Middle Splits

DemoExerciseReps/SetsHow to/Cues
Hip Circles on Back5x each leg & each directionHips 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.
Middle Split Hip Opener10Both feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split with Both Knees Bent1 minBoth 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 Bent1minStraight 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 Body1 min
Wide Pancake40 secKnees fully locked pointing upwards. Use your glutes to actively push your hips forward and open. Straight lower back!
Middle Split on Floor1 min
Middle Split with 1 knee bent Foot elevated40 sec
Straight to Middle Split10
swimmers to elbows or full split8xSECOND EXAMPLE IN VIDEO!!

Back Warm Up

DemoExerciseReps/SetsHow to/Cues
Hamstring BridgesDo not arch lower back. Feet and Knees Hip width apart.
Bent Knee Windshield WipersFeet pointed close to glutes. Knees stay together at all times.
Upper Body LiftsHead stays in neutral position. Do not arch back but lift entire back.
Lower Body LiftsKnees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor

Back Stretching

DemoExerciseReps/SetsHow to/Cues
Shoulder Warm Up with Elastic10Do 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 Knees40secLook 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!
Chest Opener at Wall2x40secBefore pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall.
Cobra10Use 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 Hold20secUse 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 Wall30secHips 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 Knees30secShoulders down. Arms push diagonally back & up. Feet flexed push hips towards arms creating a even arch in lower back. Engage your hips!
Yoga Bridge30secPush hips forward. Even rounding of the back.
Knee Bridge Wall Taps5Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Knee Bridge Wall Walks2x3
Knee bridge facing the wall2x3
Bridge from floor3x & 10 sec hold on last one
Bridge wall Walk5xVideo will come tomorrow
Bridge with hands elevated against wall3x & 10 sec hold on last oneDo a wall walk EVERY TIME when getting into the position

Front Splits

DemoExerciseReps/SetsHow to/Cues
Prep for Half Split40 se Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
1 Legged Good Morning8Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Half Split40 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall1 minHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Runners Stretch40sec each sideHips & 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 Straight30sec
Parallel Runners Stretch40sec each sideHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.
Half Split Reps10x each sideHips & 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 Floor1minHips & 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 block1min
Front Split front & back foot elevated on foam roll/yoga block REPS15Extend the back knee
Half Split Back Knee Bent - Arched2x
Half Split Back Knee Straight - arched 10sec hold
1 Legged Elastic Ring4x each leg

Back Cool Down

DemoExerciseReps/SetsHow to/Cues
Upper and Lower Body Lifts on Stomach10x
Upper and Lower Body Lifts on Stomach20sec
Rounded Rehab Crunches2x10Go slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches2x10Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together
Heels to Sky2x10Straight up! Not in an angle. Stay in line!

You made it!

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.

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