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Flexibility Workout

Here is your full workout for today. 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. 

DashboardWorkout

Flex Warm Up

DemoExerciseReps/SetsHow to/Cues
Knee to Chest Warm Up20sec each sideGrab the leg with both hands firmly just below the knee and pull it towards your chest.
Keep your shoulders depressed and squared with your hips.
Straighten your back and bottom leg. Make sure the knee points towards the ceiling.
Knee to Side Warm Up20sec each sideGrab the leg with your outside hand firmly on the chin and gently pull it up towards your shoulder.
Keep your shoulders depressed and squared with your hips.
Straighten your back and bottom leg. Make sure the knee points towards the ceiling.
Standing Pike Back Step10x each sideFlex your foot and pull your hips into the anterior pelvic tilt each time you move the leg.
Exhale as you move the leg.
Reach with your chin towards the floor in front of you and work on pulling your belly button towards your big toe to help straighten out your back. Squeeze into a deeper stretch with every step.
Keep your knees locked and shoulders squared with the hips at all times.
Runners Stretch Reach8x each sideLower your upper body and reach forward with your hands lengthening as much as possible.
In the same moment focus on your anterior pelvic tilt. Work on arching your lower back as you reach forward.
Keep your hips on top of the back knee at all times.
Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty.
Half Middle Split - Back Knee Extension6x each sideStart and finish with both of your knees, shoulders, the standing foot and your hips in 1 line.
Push your opposite hip down towards the heel of the standing foot.
Fully lock your back knee in each rep.
During the lateral part of the exercise imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
Alternating Plie5x each sideKeep your hips low as you swap between the plie and the half kneeling position.
Especially when returning to the plie your knee needs to guide the movement. First place the knee and only allow the hips and upper body to follow after.
In the deep plie your knees need to be in line with the hips, 90 degree bent and on top of the feet.
Externally rotate your feet so that your toes point towards the outside.
Half Middle Split30sec each sideKeep both of your knees, shoulders, the standing foot and your hips in 1 line.
Push your opposite hip down towards the heel of the standing foot.
Move sideways only.
Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
Laying 1 Legged Hamstring Stretch - Hold Progression30sec each sideKeep your hips and shoulders squared with your bottom leg. Engage the bottom leg and make sure the knee is pointing upwards.
Fully lock your working knee, flex the foot and pull it towards your chest.
Keep your shoulders depressed and on the floor.
Keep your back straight and keep the opposite knee locked.
Pancake Table20sec each sideFocus on the anterior pelvic tilt. Work on pulling long towards the front. Do not look at the floor as it will encourage your to round your back.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Fully lock your knees and push the bottom of your knees towards the floor.
Actively externally rotate your legs so that your knees point up at all times.

Compression Training

DemoExerciseReps/SetsHow to/Cues
Runners Stretch40sec each sideFocus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Place your hips on top of your back knee.
Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
Elevated Runners Stretch Back Fly with Elastic8xc each sideFocus on the anterior pelvic tilt first. Do not aim to bring your forehead to your knee. Instead reach with your belly button towards your big toe. Look towards the front at all times.
Keep your shoulders depressed and squared with your hips.
Lengthen your hamstring from both ends by flexing your front foot.
Lock the front knee and push the bottom of the knee towards the floor.
Elevated Runners Stretch Table20sec each sideFocus on the anterior pelvic tilt. Work on pulling long towards the front. Do not look at the floor as it will encourage your to round your back.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Place your hips on top of your back knee.
Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
Side Runners Stretch40sec each sidePlace your front foot out towards the side in a pancake like position.
Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Place your hips on top of your back knee and fully lock the front knee. Push the bottom of the knee towards the floor.
Elevated Side Runners Stretch Table20sec each sidePlace your front foot out towards the side in a pancake like position.
Focus on the anterior pelvic tilt. Work on pulling long towards the front. Do not look at the floor as it will encourage your to round your back.
Keep your hips and shoulders perfectly squared and parallel to the floor.
Place your hips on top of your back knee and fully lock the front knee. Push the bottom of the knee towards the floor.
Side Runners Stretch Slide8x each sidePlace your front foot out towards the side in a pancake like position.
Focus on the details here as they will significantly change what this exercise does for you! The main focus lays on the moment when you pull your hips back up. The aim here should not be to push low into a front split but to lengthen and stretch the hamstring as you pull back up.
Guide the backwards movement with your hips. First flip them into an anterior pelvic tilt. Then push your heel into the floor as you pull back lengthening the hamstring from both ends.
Fully lock your front knee and push the bottom of the knee towards the floor.
Runners Stretch Lift - Assisted2x8 each sideArch your lower back and flip your hips into an anterior pelvic tilt. Isolate the lift into the working leg and use your hip flexors only.
To increase difficulty walk your hands further towards the front.
Keep your hips on top of the back knee at all times.
Lock the front knee and push the bottom of the knee towards the floor.
Sitting Wall Pancake Lift2x10Focus on your hip flexors and compression muscles to pull your feet off the wall.
Adjust the distance of your glutes and hands to the wall to find the right distance for you.
Work with strength only. Do not slam your feet into the floor on the way back down.
Lock your knees and point your feet!

Middle Splits

DemoExerciseReps/SetsHow to/Cues
Frog - Rocking40secPlace both knees and your hips in 1 precise line.
Gently push into a deeper stretch by rocking your hips back and front.
Keep your upper body straight and parallel to the floor.
Point your feet and keep both knees 90 degrees bent.
Middle Split on Back against Wall with Elastic2x40secFully lock both knees. Engage your quads to protect your knees from injuries!
Place your heels, the bottom of your knees and your seat bones against the wall.
Keep your back straight and relax your head on the floor.
Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale.
Rocking Pancake - Elastic Behind Back2x8Whilst the posterior pelvic tilt is part of the exercise the main focus needs to lay in the anterior pelvic tilt.
Open your legs as wide as possible.
Fully lock both knees. Engage your quads to protect your knees from injuries!
Keep your shoulders low and squared with the hips.
Prep for Swimmer to Elbows - Elevated Glutes on 2 Blocks1x4Begin each rep by opening your legs dynamically into your widest straddle.
Begin each descent by flipping your hips into an anterior pelvic tilt and arching the lower back.
Try to keep your belly button close to the floor for as long as possible on the way back up to further enhance your anterior pelvic tilt.
Lock your knees and externally rotate your legs. Your big toes should not touch the floor.
Swimmer on Elbows - Elevated Glutes on 2 Blocks2x2Begin each rep by opening your legs dynamically into your widest straddle.
Place your elbows on the floor as close as possible towards your hips. Internally rotate your legs so your big toes touch the floor.
Push your forearms into the floor and with a round back roll your hips up into a middle split.
Fully lock both knees. Engage your quads to protect your knees from injuries!
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