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.
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Half Wood Chopper | 30 sec | Knees locked. Back is straight. Look at hands guiding the movement up. | |
| Walking Pike | 1min | Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees. | |
| Laying 1 Legged Hamstring Stretch | 14x & 30 sec hold | Pull your bent knee towards your chest. Hold the knee there and fully locked it. Do not move the knee away from the chest while extending it. Hold the position with the straight leg for a moment. Do not externally rotate either leg. Keep your hips and shoulders squared. | |
| Runners Stretch | 1min | 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 | 1min | 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 | 1min | 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 | 1min | 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 Table | 40sec | Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed. | |
| Parallel Runners Stretch | 1min | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. | |
| Runners Stretch Slides | 12x | Hips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring. | |
| Sitting 1 Legged Hamstring Stretch - Progression | 10x each side | 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 each side |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Hip Circles on Back | 12x | Hips stay parallel to floor and tailbone stays on floor at all times! | |
| Straight to Middle Split | 12x | Knees fully locked. Start the movement by externally rotating the legs. Keep the feet as close to the floor as possible at all times and open the legs until both feet and the hips are on 1 line. | |
| Middle Split Sit Ups | 12x | Isolate the movement into the upper body. Lock the knees! | |
| Middle Split on Floor | 1min 10sec | Fully lock your knees to protect them from bending. Make sure your feet and hips are in 1 straight line and keep your upper body parallel to the floor. | |
| Wide Pancake | 1 min30sec | Knees fully locked pointing upwards. Use your glutes to actively push your hips forward and open. Straight lower back! | |
| Middle Split on Back against Wall with Elastic | 2x90sec | Keep your knees fully locked to protect them from injuries. | |
| Middle Split Slides | 12x | 1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down. | |
| Middle Split with Both Knees Bent | 2x1min10sec | Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable. | |
| Hip Opener | 14x | Both feet pointed. While pushing hips back simoutaniously push chest towards the floor | |
| Half Middle Split | 14x | Both knees, standing foot and pubic bone in line. Move side ways only. | |
| Deep Plie | 12x | Imagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated. | |
| Half Middle Split Hold | 40sec each side | Both knees, standing foot and pubic bone in line. Push the side of the hip where the knee touches the floor diagonally down | |
| Middle Split with Both Knees Bent - Active | 2x1min | Both knees and hips on 1 straight line. Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition. | |
| Cleopatra Developpe | 10x | Externally rotate the moving leg as early as possible. Keep your shoulders and hips as parallel as possible | |
| Middle Split with 1 Knee Bent - Straight Upper Body | 1min10sec each side | ||
| Middle Split with 1 Knee Bent. FOOT ELEVATED | 1min10sec each side | Elevate your straight leg on a yoga block | |
| Sitting Middle Split with Elastic Behind the Back | 1x1min | ||
| Butterfly on Back | 10x each side | Hips and shoulders stay squared. Feet stay close to the floor. | |
| Half Frog to Middle Split on Back with Elastic | 10x each side | Both knees and hips in 1 straight line. Keep your hips parallel to the floor and fully lock your working knee every time. | |
| Prep for Swimmer on Elbows from 3 block | 12x | PLACE 3 YOGA BLOCKS UNDER YOUR HIPS! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!