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.Â
Dashboard | Â Flexibility Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Pike Progression | 40sec | 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.The anterior pelvic tilt is the most important part of this exercise.As you move your foot pull your toes up towards your chin and flex your foot.Keep your knees locked and shoulders squared with the hips at all times. | |
| Assisted Sprinter Warm Up | 8x each side | With your feet staggered elevate the front half of your front foot on a yoga block.Switch between the anterior and posterior pelvic tilt. As you arch your back pull your belly button towards your knees.Keep your back knee slightly bent.Keep your shoulders depressed and squared with your hips. | |
| Laying 1 Legged Hamstring Stretch - with Elastic | 8x each side | Keep your hips and shoulders squared with your bottom leg. Engage the bottom leg and make sure the knee is pointing upwards.Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high.Fully lock the knee in each rep and flex your foot.Keep your back straight and work on locking your opposite knee. | |
| Laying 1 Legged Hamstring Stretch with Elastic - Hold | 20seac each side | Fully lock your knee and pull the foot towards your face.Keep your hips parallel to the floor and squared with your shoulders.Lock your extended knee fully and make sure it points towards the ceiling.With every exhale slide into a deeper stretch. | |
| Laying 1 Legged Pancake Stretch | 8x each side | To begin pull your knee up and out towards your arm pit behind your triceps. Hold on to your big toe with your index and middle finger.Work on keeping your shoulders and hips squared. Do not allow your opposite hip to leave the floor.Keep your bottom leg locked with the knee pointing up.Without compromising form work on fully locking the knee in each rep. | |
| Laying 1 Legged Pancake Stretch - Hold | 20seac each side | ||
| Runners Stretch - Block Assisted | 40sec each side | 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.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. | |
| Runners Stretch Pulses - Block Asissted | 8x each side | Pull your hips into an anterior pelvic tilt as you flex your foot to lengthen your hamstring from both ends.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.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. | |
| Runners Stretch Waves - Block Assisted | 8x each side | Reach your hands far towards the front before pulling them up.Squeeze your belly button towards your toes.Let your hands guide the movement. Arch your back as you come up.Place your hips on top of your back knee. | |
| Banded Runners Stretch Slides - Block Assisted | 8x each side | 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.Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up.Place a rubber band around your lower back and front foot to help achieving a deeper anterior pelvic tilt by supporting coordination and actively pushing into the right form. | |
| Assisted Side Runners Stretch | 40sec each side | Place 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. | |
| Runners Stretch Elastic Push | 2x6 each side | Attach the elastic behind you close to the floor so when you are sitting it is approximately at the height of your hips.Reach far towards the front as you lower down into the pike stretch and focus on keeping your hips in an anterior pelvic tilt.Keep your hips on top of the back knee and squared with your shoulders at all times.Fully lock your front knee and push the bottom of the knee towards the floor. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Middle Split | 8x each side | Keep 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. | |
| Elastic Assisted Half Middle Split - Hold | 30sec each side | ||
| Cleopatra | 8x each side | Work on keeping both hips connected to the floor as you arch back.Use your back muscles to rise up.Work on moving the arch from your lower back into your hips.Keep your foot as close to the floor as possible as you move the knee up and back down. | |
| Passe Developpe on Back | 4x each side | Externally rotate the leg as soon as it moves.Push your knee towards the floor and heel towards the ceiling as you pull the foot as high as possible along the immobile leg.Engage your core to stabilize your position.Keep your hips and shoulders squared the entire time. | |
| Hip Opener | 8x each side | Start with both knees, your hips and the foot of the extended leg in 1 line.Push both your glutes and chest towards the floor.Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back.Place the hand of the bent knee not in front of the knee but slightly further in. | |
| Middle Split with Both Knees Bent | 40sec | Place both knees and your hips in 1 precise line.Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent.With every exhale slide into a deeper stretch. | |
| Middle Split with Both Knees Bent - PNF | 4x 10sec engage & 10sec relax | During the engaging part contract your inner thigh muscles gently to push your knees against the floor as if you were trying to close your legs. During the release part relax your muscles and slide into a deeper stretch.Place both knees and your hips in 1 precise line.There should be rarely any visual movement during the engagement part of the exercise.Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles. | |
| Pancake with Elevated Glutes | 40sec | Use your glutes to actively push your legs open.Externally rotate your legs so your knees point towards the ceiling.Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.Aim with your belly button towards the floor in front of you and not with your nose. | |
| Widest Pancake with Elastic behind the Back | 40sec | Use your glutes to actively push your legs open.Externally rotate your legs so your knees point towards the ceiling.Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.Aim with your belly button towards the floor in front of you and not with your nose. | |
| Middle Split on Back against Wall | 1min | Fully 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. | |
| Middle Split on Elevated Elbows | 40sec | Fully lock both knees. Engage your quads to protect your knees from injuries!Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head.Keep your upper body straight and elevate your forearms high enough so your hip-head line is parallel to the floor.Slide into a slightly deeper stretch every time you exhale. | |
| Middle Split Slides | 8x each side | Place both knees, your hips and the foot of the extended leg in 1 line.Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the front. Your opposite knee needs to be exactly 90 degrees bent.Stay in line as you push your leg towards the side and bring your hips down.On the way back up push that foot of the straight leg into the floor and the opposite hip down. | |
| Straight to Middle Split | 8x | Start the movement by externally rotating the legs.Keep your feet as close as possible to the floor and open your legs until your feet are in line with the hips.Make sure your hips stay straight. Do not allow them to rotate into a posterior pelvic tilt.Fully lock your knees. |