Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!
Do 6-8minute of low impact cardiovascular activity for warm up!
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Deep Plie | 10x | Imagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated. | |
| Half Middle Split | 10x | Both knees, standing foot and pubic bone in line. Move side ways only. | |
| Cleopatra | 10x | Hips 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. | |
| Hip Opener | 10x | Both feet pointed. While pushing hips back simoutaniously push chest towards the floor | |
| Middle Split Slides | 10x | 1 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 Bent | 40sec | Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable. | |
| Wide Pancake | 1 min | Knees fully locked pointing upwards. Use your glutes to actively push your hips forward and open. Straight lower back! | |
| Middle Split with 1 Knee Bent | 40sec | Straight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor. | |
| Middle Split on Back against Wall with Elastic | 1 min | ||
| Pancake Rondes | 10x | Arch your lower back. Externally rotate your legs! | |
| Butterfly on Back | 10x | Hips and shoulders stay squared. Feet stay close to the floor. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Half Split Prep | 40sec | ||
 | Half Split Back Knee Bent Against the Wall | 40sec | |
| Half Split | 40sec | ||
| Runners Stretch | 40sec | ||
| Half Split Back Knee Straight | 30sec | ||
| Half Split Reps | 10x | ||
| Runners Stretch | 10sec | ||
| Front Split On Floor | 1 min |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 10 | Do not arch lower back. Feet and Knees Hip width apart. | |
| Half Snow Angels | 10 | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Superman | 10 | Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart. | |
| Bent Knee Windshield Wipers | 10 | Feet pointed close to glutes. Knees stay together at all times. | |
| Cat n Cow | 10 | Arch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Cobra - Reps | 10x | Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch. | |
| Cobra - Hold | 10x | Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch. | |
| Cobra with Knees Bent against the Wall | 30sec | Hips stay on floor as low as possible. Actively open hips. Pull feet away from wall. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head back. | |
| Yoga Bridge | 30sec | Push hips forward. Even rounding of the back. | |
| Knee Bridge Wall Taps | 4x | Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one. | |
| Bridge From Floor | 6x | Go up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch. | |
| Half Split Back Knee Bent - Arched | 30sec each side | Hips & shoulders squared and parallel to the floor. Block not too close to wall. | |
| Knee Bridge Wall Walks | 6x | Lengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the whole time. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Superman | 10x | Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart. | |
| Rounded Rehab Crunches | 10x | Go slow & round 1 vertebral at the time. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!