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Get warm and flexible!

Flexibility Training

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!

Middle Split

DemoExerciseSets & RepsHow to/Cues
Deep Plie10xImagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
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.
Hip Opener10xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split Slides10x1 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 Bent40secBoth knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.
Wide Pancake1 minKnees fully locked pointing upwards. Use your glutes to actively push your hips forward and open. Straight lower back!
Middle Split with 1 Knee Bent40secStraight 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 Elastic1 min
Pancake Rondes10xArch your lower back. Externally rotate your legs!
Butterfly on Back10xHips and shoulders stay squared. Feet stay close to the floor.

Front Split

DemoExerciseSets & RepsHow to/Cues
Half Split Prep40sec
Half Split Back Knee Bent Against the Wall40sec
Half Split40sec
Runners Stretch40sec
Half Split Back Knee Straight30sec
Half Split Reps10x
Runners Stretch10x
Front Split On Floor1 min

Back Warm Up

DemoExerciseSets & RepsHow to/Cues
Hamstring Bridges10Do not arch lower back. Feet and Knees Hip width apart.
Half Snow Angels1090 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Superman10Head 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 Wipers10Feet pointed close to glutes. Knees stay together at all times.
Cat n Cow10Arch 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!

Back Training

DemoExerciseSets & RepsHow to/Cues
Cobra - Reps10xUse 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 - Hold10xUse 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 Wall30secHips 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 Bridge30secPush hips forward. Even rounding of the back.
Knee Bridge Wall Taps10xLengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Bridge From Floor6xGo up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch.

Back Cool Down

DemoExerciseSets & RepsHow to/Cues
Superman10xHead in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.
Rounded Rehab Crunches10xGo slow & round 1 vertebral at the time.

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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