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Happy Bending!

Training Program

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.

General Warm-Up

Warm. up your body before if you haven’t. 6-8 min of light cardiovascular activity is perfect to get a light sweat.

Middle Split

DemoExerciseReps/SetsHow to/Cues
Hip Circles on Back1set each leg. 10reps each direction
Half Split Middle Split10reps each leg
Middle Split both knees bent1min
Middle Split one knee bent1min each side
Middle Split 1 Knee Bent & Straight Upper Body1x40sec each side
Middle Split one knee bent foot elevated on yoga block30sec each leg
Middle Split1min
Middle Split with foot elevated on yoga block1x, 40sec each leg
Middle Split on Back with Elastic behind the Back1min
Wide Straddle feet elevated on yoga block30secKnees face the ceiling. Add yoga blocks below feet
Swimmer8x
Assisted Middle Split Push Up with Both Knees Bent1x8
Straight to Middle Split10reps
video coming soonLaying Middle Split kicks10reps

Back Warm Up

DemoExerciseReps/SetsHow to/Cues
Hip Bridges1set, 15reps
Windshield Wipers1set, 10reps
Side Warm up on knees10reps
Half Snow Angel Upper Body10reps
Half Snow Angel Lower Body10reps

Back Stretching

DemoExerciseReps/SetsHow to/Cues
Half Split40secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
WIDE Half Split40secPlace your front foot sligthly further towards the front than in a regular half split
Shoulder Warm Up with Elastic10xDo 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 Floor40secLook at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees!
Mid Back Opener at Wall40sec
Cat n Cow with Elastic10x
Cobra Waves10x
Cobra with Knees Bent against the Wall30secHips 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 - Hold30secUse 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 Knees20secHips 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 Bridge20secPush hips forward. Even rounding of the back.
Knee Bridge Wall Walks8xLengthen 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 Activation3x
Bridge From Floor6xGo 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 Bridge3x

Front Splits

DemoExerciseReps/SetsHow to/Cues
Walking Pike30Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Half Wood Chopper30Knees locked. Back is straight. Look at hands guiding the movement up.
Runners Stretch40Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Table40Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.
Half Split Back Knee Bent Against the Wall40Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent30
Half Split Back Knee Straight30
Half Split Reps10Hips & 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.
Front Split Set, Front Leg Elevated, Back Knee Bent against the Wall
Lay on Front leg40
Straight Upper Body30
Arched30
Front Split Reps with elevated front foot10In your Front Split lock the back knee fully and relax it again towards the floor. Make sure your hips & shoulders stay parallel to the floor and squared!
Front Split Between Blocks40
Front Split Push Ups with Elevated Foot10
Wide Half Split Arched50sec each sideKeep your hips and shoulders squared. Posterior pelvic tilt. The front heel is sligthly infront of the front knee.

Back Cool Down

DemoExerciseReps/SetsHow to/Cues
Rounded Rehab Crunches2x10Go slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches2x10Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together
Heels to Sky2x10Straight up! Not in an angle. Stay in line!
Rounded Rehab Crunches2x10Go slow & round 1 vertebral at the time.

You made it!

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.

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