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.
|Demo||Exercise||Sets & Reps||How to/Cues|
|1 Legged Good Morning||6x each side||Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.|
|Walking Pike||40sec||Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.|
|Laying 1 Legged Hamstring Stretch - with Elastic||10x each side||Pull your knee as close as possible to the chest and keep it there the whole time. Make sure to fully lock your knee every time!|
|Laying 1 Legged Hamstring Stretch with Elastic - Hold||20sec each side||Fully lock your knees and pull the foot twards your face. Keep your shoulders and both hips on the floor & squared.|
|Laying 1 Legged Pancake Stretch||10x each side||Hips and shoulders stay squared. Do not externally rotate the bottom leg. Pull the bent knee up towards the chest and out sideways towards your armpit. Do not allow the knee to move away from this position while you extend it.|
|Laying 1 Legged Pancake Stretch - Hold||20sec each side|
|Standing 1 Legged Pike Table||40sec each side||Knees locked and back parallel to the floor!|
|Standing 1 Legged Pancake Stretch||40sec each side|
|Runners Stretch||30sec each side||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||30sec each side||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 Pulses||10x each side|
|Side Runners Stretch Pulses||10x each side|
|Downward Dog||2x30sec||Lock your knees and keep your heels on the floor. Push your shoulders towards your feet.|
|Half Middle Split||2x10 each side||Both knees, standing foot and pubic bone in line. Move side ways only.|
|Half Middle Split Hold||20sec 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|
|Standing Pancake with Crossed Arms||30sec||Back is straight or even sligthly arched. Elbows and chin towards the floor. Knees are locked!|
|Hip Opener||10 each side||Both feet pointed. While pushing hips back simoutaniously push chest towards the floor|
|Middle Split with Both Knees Bent||2x40sec||Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.|
|Pancake Rondes||8x||Arch your lower back. Externally rotate your legs!|
|Middle Split on Back against Wall with Elastic||40sec||Keep your knees fully locked to protect them from injuries.|