fbpx
Time to get to work

Your Workouts

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. 

Hamstrings

DemoExerciseSets & RepsHow to/Cues
1 Legged Good Morning5x each sideBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Walking Pike40 secBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Assisted 1 Legged Pike Stretch40 secLegs hip width apart. Feet pointing towards the front with locked knees. Lower back is straight or even arched. Work on your anterior pelvic tilt to lengthen the hamstrings!
Assisted 1 Legged Pike Stretch - Active30 sec
Assisted 1 Legged Pancake Stretch40sec
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 - Hold20 sec 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
Runners Stretch - Block Assisted40sec each side
Runners Stretch Pulses - Block Asissted10x each side
Side Runners Stretch40sec 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
Side Runners Stretch Pulses10x each side
Active Runners Stretch Warm Up20sec each sideLock your knee fully every time and pull the toes of your front foot towards your face. Work on arching your back and your anterior pelvic tilt!
Runners Stretch40sec each sideHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked

Middle Splits

DemoExerciseSets & RepsHow to/Cues
Half Middle Split10x each sideBoth knees, standing foot and pubic bone in line. Move side ways only.
Half Middle Split Hold20 sec each sideBoth knees, standing foot and pubic bone in line. Push the side of the hip where the knee touches the floor diagonally down
Dead Bug Circles10x each directionPull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times
Hip Opener10x each sideBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split with Both Knees Bent2x 40secBoth knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.
Middle Split Slides10x each side1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
Middle Split on Back against Wall1 minLock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low.
Assisted Middle Split at Wall2x 30secKeep your upper body parallel to the floor. Lean your hips back against the wall. Place your elbows on the chair for reduced pressure.
Straight to Middle Split10xKnees fully locked. Start the movement by externally rotating the legs. Keep the feet as close to the floor as possible at all times and open the legs until both feet and the hips are on 1 line.
Prep for Swimmer with Elevated Hips10xOpen your legs dynamically. arch your back on the way down. Let your chest guide your movement. Externally rotate your legs.
Pancake with Elevated Glutes30 sec
Sitting Single Leg Pancake with Elastic30sec each side

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

WordPress Lightbox