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Get Warm and Get Lose. Enjoy!

Flexibility Training

Here is the full workout. 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
Assisted 1 Legged Pike Stretch40sec each side
Walking Pike30Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Standing Pancake Table40sec
Half Wood Chopper15 repKnees locked. Back is straight. Look at hands guiding the movement up.
1 Legged Good Morning8Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Laying 1 Legged Hamstring Stretch - with Elastic10 plus 10 holdPull 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 Pancake Stretch10 plus 10 holdHips 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.
Runners Stretch2x50Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch2x50Hips & 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 Table30Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.
Side Runners Stretch Table30
Runners Stretch Reaches10x each side
Parallel Runners Stretch40Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.
Parallel Runners Stretch Reps10xHips & shoulders parallel to the floor. Back straight. Hips over back knee. Front knee is locked! Use wall for balance if necessary.
Runners Stretch Slides8Hips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.
Runners Stretch Lifts10Hips and shoulders squared. Back as straight as possible or even sligthly arched. Hands on either side of the front foot or even further in front!
Walking Dog10x each side
Side Runners Stretch Lifts10
V-Up Combi10Left, Right, Both, Both = 1 Rep. Knees locked, back straight!
V-Up Hold30Back is straight. Knees are locked. Come up as high as possible. Arms are parallel to the floor!

Middle Split

DemoExerciseSets & RepsHow to/Cues
Deep Plie10
Lotus Wave Combi10 each side
Half Middle Split10 plus 10 holdBoth knees, standing foot and pubic bone in line. Move side ways only.
Hip Opener10Both feet pointed. While pushing hips back simoutaniously push chest towards the floor
Elevated Hip Opener - Hold2x50sec each side
Cleopatra10xHips and shoulders squared and parallel to the floor. Use your back muscles to rise up. Work on moving the arch from your lower back into your hips.
Middle Split Slides8x & 20sec hold1 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 with Both Knees Bent2x40Both 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 with Both Knees Bent - Active1minBoth knees and hips on 1 straight line. Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition.
1 Legged Middle Split2x1minKeep your hips and shoulders squared and parallel to the floor.
Middle Split on Back with Elastic2x40sec
Middle Split with 1 Knee Bent - Straight Upper Body40sec
Middle Split Crawls with Elastic behind Back40sec hold
Externally Rotated Middle Split40sec
Middle Split Slide to Kick6xHips and shoulders stay parallel to the floor at all times. Slide all the way out as far as you can before coming all the way back up to do the kick. The straight leg is facing in front! Do not arch or round your back!
Half Frog to Middle Split on Back with Elastic2x10Both knees and hips in 1 straight line. Keep your hips parallel to the floor and fully lock your working knee every time.
Middle Split V-Ups10xKnees are locked. Externally rotate the legs as soon as you open them. Bring them back to parallel when they are closed
Pancake Rondes10xArch your lower back. Externally rotate your legs!
Butterfly on Back10xHips and shoulders stay squared. Feet stay close to the floor.
Widest Pancake Table40secBack is straight. Shoulders down. Knees are locked. Look in front and pull th elower abs towards the floor
Assisted Middle Split at Wall30secKeep your upper body parallel to the floor. Lean your hips back against the wall. Place your elbows on the chair for reduced pressure.
Middle Split Sit Ups10Isolate the movement into the upper body. Lock the knees!
Middle Split Kicks to Upper Body Sit Ups10Externally rotate the legs as soon as they open!

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! 

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