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Let's get stretchy

flexibility Workout

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. 

Flexibility WOrkout

DemoExerciseSets & RepsHow to/Cues
1 Legged Good Morning6x each sideBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Walking Pike40secBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Laying 1 Legged Hamstring Stretch - with Elastic10x each sidePull 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 - Hold20sec each sideFully lock your knees and pull the foot twards your face. Keep your shoulders and both hips on the floor & squared.
Laying 1 Legged Pancake Stretch10x each sideHips 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 - Hold20sec each side
Standing 1 Legged Pike Table40sec each sideKnees locked and back parallel to the floor!
Standing 1 Legged Pancake Stretch40sec each side
Runners Stretch30sec each sideHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch30sec each sideHips & 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 Pulses10x each side
Side Runners Stretch Pulses10x each side
Downward Dog2x30secLock your knees and keep your heels on the floor. Push your shoulders towards your feet.
Half Middle Split2x10 each sideBoth knees, standing foot and pubic bone in line. Move side ways only.
Half Middle Split Hold20sec each sideBoth 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 Arms30secBack is straight or even sligthly arched. Elbows and chin towards the floor. Knees are locked!
Hip Opener10 each sideBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split with Both Knees Bent2x40sec 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 Rondes8xArch your lower back. Externally rotate your legs!
Middle Split on Back against Wall with Elastic40secKeep your knees fully locked to protect them from injuries.
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