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! Also if you’d rather go through your program offline, download the pdf version, you can find it here. Looking for your Dashboard? Find it here.
Warm. up your body before if you haven’t. 6-8 min of light cardiovascular activity is perfect to get a light sweat.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hip Circles on Back | 1set each leg. 10reps each direction | ||
| Half Split Middle Split | 10reps each leg | ||
| Middle Split both knees bent | 1min | ||
| Middle Split one knee bent | 1min each side | ||
| Middle Split 1 Knee Bent & Straight Upper Body | 1x40sec each side | ||
| Middle Split | 1min | ||
| Middle Split on Back with Elastic behind the Back | 1min | ||
| Prep for Swimmer with Elevated Hips | 8x | ||
| Assisted Middle Split Push Up with Both Knees Bent | 1x8 | ||
| Straight to Middle Split | 10reps |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hip Bridges | 1set, 15reps | ||
| Windshield Wipers | 1set, 10reps | ||
| Side Warm up on knees | 10reps | ||
| Half Snow Angel Upper Body | 10reps | ||
| Half Snow Angel Lower Body | 10reps |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Split | 40sec | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary | |
| WIDE Half Split | 40sec | Place your front foot sligthly further towards the front than in a regular half split | |
| Shoulder Warm Up with Elastic | 10x | Do 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 Opener on Floor | 40sec | Look at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees! | |
| Mid Back Opener at Wall | 40sec | ||
| Cat n Cow with Elastic | 10x | ||
| Cobra Waves | 10x | ||
| Cobra with Knees Bent against the Wall | 30sec | Hips 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 - Hold | 30sec | Use 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 Bent Knees | 20sec | Hips stay on floor as low as possible. Actively open hips. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head & feet towards each other. Create even round. | |
| Yoga Bridge | 20sec | Push hips forward. Even rounding of the back. | |
| Knee Bridge Wall Walks | 8x | Lengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the whole time. | |
| Bridge - Upper Back Activation | 3x | ||
| Bridge From Floor | 6x | Go up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch. | |
| Elbow Bridge | 3x |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Pike | 30 | Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees. | |
| Half Wood Chopper | 30 | Knees locked. Back is straight. Look at hands guiding the movement up. | |
| Runners Stretch | 40 | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | |
| Runners Stretch Table | 40 | Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed. | |
| Half Split | 40sec each side | ||
 | Half Split Back Knee Bent Against the Wall | 40 | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary |
| Half Split Back Knee Straight | 30 | ||
| Half Split Reps | 10 | Hips & 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. | |
| Extended Runners Stretch Slides | 6x each side | ||
| Front Split On Floor | 40sec each side | ||
| Front Split Back Knee Bent | 40sec each side | ||
| Front Split Reps | 10 | ||
| Assisted Front Split Push Ups | 6x each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Rounded Rehab Crunches | 2x10 | Go slow & round 1 vertebral at the time. | |
| Legs behind the Head Rehab Touches | 2x10 | Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together | |
| Heels to Sky | 2x10 | Straight up! Not in an angle. Stay in line! | |
| Rounded Rehab Crunches | 2x10 | Go slow & round 1 vertebral at the time. |
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.