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Get long and flexible!

Flexibility Training

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. 

Hamstrings

DemoExerciseSets & RepsHow to/Cues
Half Wood Chopper30 secKnees locked. Back is straight. Look at hands guiding the movement up.
Walking Pike1minBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Laying 1 Legged Hamstring Stretch14x & 30 sec holdPull 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 Stretch1minHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch1minHips & 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 Stretch1minHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch1minHips & 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 Table40secAnterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.
Parallel Runners Stretch1minHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.
Runners Stretch Slides12xHips & 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.

Middle Split

DemoExerciseSets & RepsHow to/Cues
Hip Circles on Back12xHips stay parallel to floor and tailbone stays on floor at all times!
Straight to Middle Split12xKnees 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 Ups12xIsolate the movement into the upper body. Lock the knees!
Middle Split on Floor1min 10secFully 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 Pancake1 min30secKnees 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 Elastic2x90secKeep your knees fully locked to protect them from injuries.
Middle Split Slides12x1 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 Bent2x1min10secBoth knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.
Hip Opener14xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Half Middle Split14xBoth knees, standing foot and pubic bone in line. Move side ways only.
Deep Plie12xImagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.
Half Middle Split HoldBoth knees, standing foot and pubic bone in line. Push the side of the hip where the knee touches the floor diagonally down40sec each side
Middle Split with Both Knees Bent - Active2x1minBoth 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 Developpe10xExternally 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 Body1min10sec each side
Middle Split with 1 Knee Bent. FOOT ELEVATED1min10sec each sideElevate your straight leg on a yoga block
Sitting Middle Split with Elastic Behind the Back1x1min
Butterfly on Back10x each sideHips and shoulders stay squared. Feet stay close to the floor.
Half Frog to Middle Split on Back with Elastic10x each sideBoth knees and hips in 1 straight line. Keep your hips parallel to the floor and fully lock your working knee every time.
Swimmer to Elbows from 3 block12xPLACE 3 YOGA BLOCKS UNDER YOUR HIPS!

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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