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 | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Plie Chest to Wall | 10x | Come as close to the wall as possible and externally rotate your legs so that your toes are pointing outwards.Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet.Push your hips towards the wall and your knees away.Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep. | |
| Half Middle Split | 10x each side | Keep both of your knees, shoulders, the standing foot and your hips in 1 line.Push your opposite hip down towards the heel of the standing foot.Move sideways only.Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee. | |
| Elastic Assisted Half Middle Split - Hold | 40sec each side | Attach the band next to you and step into it. In your deepest position the band needs to be parallel to the floor.Keep both of your knees, shoulders, the standing foot and your hips in 1 line.Push your opposite hip down towards the heel of the standing foot.Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee. | |
| Hip Opener | 8x each side | Start with both knees, your hips and the foot of the extended leg in 1 line.Push both your glutes and chest towards the floor.Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back.Place the hand of the bent knee not in front of the knee but slightly further in. | |
| Frog w/ 1 Knee Elevated - PNF | 4x 6sec engage 10sec relax | Sligthly engage your adductors pushing your hips upwards during the engaging part of the drill. Slide into a deeper stretch during the relaxing part. The engagement part should not bring any visual changes to your shape | |
| Middle Split with Both Knees Bent - Rocking | 40sec | Place both knees and your hips in 1 precise line.Gently push into a deeper stretch by rocking your hips back and front.Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent. | |
| Middle Split with 1 Knee Bent & Straight Upper Body | 1min each side | Place both knees, your hips and the foot of the extended leg in 1 line.Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the ceiling. Your opposite knee needs to be exactly 90 degrees bent.Rotate your hips so they face forward and your lower back does not arch.Keep your shoulders depressed, squared with your hips and parallel to the floor. | |
| Middle Split on Elbows - PNF | 4x 6sec engage 10sec relax | Fully lock both knees. Engage your quads to protect your knees from injuries!During the engaging part contract your inner thigh muscles gently to push your feet against the floor as if you were trying to close your legs.During the release part relax your muscles and slide into a deeper stretch.There should be barely any visual movement. The PNF part of this exercise is on an internal level mostly. | |
| Middle Split - Elevated Foot | 1min each side | Fully lock both knees. Engage your quads to protect your knees from injuries!Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head.Keep your upper body parallel to the floor.Slide into a slightly deeper stretch every time you exhale. | |
| Swimmer on Elbows | 10x | Begin each rep by opening your legs dynamically into your widest straddle.Place your elbows on the floor as close as possible towards your hips. Internally rotate your legs so your big toes touch the floor.Push your forearms into the floor and with a round back roll your hips up into a middle split.Fully lock both knees. Engage your quads to protect your knees from injuries! | |
| Middle Split Kick with Block under Stomach | 10x | Elevate your hips slightly with a yoga block or similar. Fold a sweater or blanked between you and the blocks if the edges of the block are too harsh.Externally rotate your legs as soon as they open.Actively squeeze your legs open going into a deeper straddle on each rep.Fully lock your knees, point your feet and curl your toes. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!