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Happy Bending!

Flexibility Program

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! Also if you’d rather go through your program offline, download the pdf version, you can find it here.  Looking for your Dashboard? Find it here.

Warm Up

6-8 min of light jogging, rope skipping or similar cardiovascular activity

Middle Split

DemoExerciseReps/SetsHow to/Cues
Hip Circles on Back1set, 10reps each sideTry to work full range to warm up hips
Middle Split Opener1set, 10reps each sideHips, keens and ankle of straight leg starts out in one line. The "sit back" and come back up to warm up your hip. Keep knee engaged and locked
Assisted Middle Split Push Up with Bend Knee1set, 10reps each side + 30sec holdKeep hip, knee and ankle of straight leg in one line! Slide deeper into stretch and lift back up. Use arms to assist but do try to engage the muscles to really work for it. Knee is locked!!
Middle split with both knees bent1minHips and knees in one line, legs bent 90°. Rotate hip upwards and use knees to push yourself deeper into the stretch.
Middle split 1 knee bent with foot elevated on yoga block40sec each sideHips and knees in one line, one leg bent 90°, the other straight and engaged. Rotate hip upwards and use knee to push yourself deeper into the stretch.
Middle Split1set, 1minWhole body should be relaxed. Only knees stay engaged.
Middle split with elastic behind back on elbows40secLaying on tummy! If not enough stretch add yoga block between lower back and elastic
Sitting middle split crawls with knees facing ceiling1set, 8repsVideo coming in the next 24h - feel free to skip for now!
Straight to Middle Split on Back1set, 10reps
Assisted Middle Split Push Ups with bent knee on yoga block1set, 6reps each sideUse arms to take some of the weight off and introduce control. Focus on contracting your muscles

Back Warm-Up

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridge10repsKeep legs from flaring out & lift hip as high as you can
Bent Knee Windshield Wipers10repsKeep toes and shoulders on the floor, feel a nice twisting stretch in your spine
Upper body lifts with arms next to body10repsLift as high as you can and try to engage your back
Lower Body Lifts10repsLift legs high and go slow and controlled
Side Bends on Knees with block over head1set, 5 reps each side alternatingTry to imagine you are in a toaster and stay in one line.

Back Stretches

DemoExerciseReps/SetsHow to/Cues
Cobra1set, 10reps + 10sec hold after last repKeep legs together and engage your whole back. Push chest out and shoulders back!
Klaritas Extended morning stretch1set, 10repsExplore the full range of motion and work up to a deeper range
Knee Bridge Wall Walks1set, 10reps + 10sec hold after last repKeep hip over shoulder and arms as straight as possible. Don't sacrifice quality and form for depth. Keep glutes engaged not to sack into your lower back
Chest Opener At Wall with Yoga Block2sets, 20secYoga block is under chin. Shoulders straight, Now try to get your chest to the wall.
Bridge Wall Walk with 3 Yoga Blocks5sets, 3sec hold each timeBridge Walk onto 3 yoga Blocks. Try to keep legs and arms straight
Half Bridge Balance set with elevated hands5sets, 1repPush up to bridge, Straighten your knees to open your chest, then move your hands as close as possible towards your feet having as much weight as possible in your knees, lay back down Hands on something about as high as a yoga block.
Video coming soon!Bridge Chair1set, 4repsIn bridge bend your knees and drop your hips low.

Back Strengthening

DemoExerciseReps/SetsHow to/Cues
Rehab Sit ups1set, 10repsWork on going slow and feeling every part of your back
Video coming soonUpper Body Lifts on Bench8repsFind a bench to add a bit of height so you can actually fold over and then lift up moving your spine in full range.
Rehab Legs Over Head10repsLift legs over head and back.

Front Splits

DemoExerciseReps/SetsHow to/Cues
One Legged Hamstring Bridges1set, 6repsSqueeze glutes and lift as high as you can
One Legged Good Morning1set, 6reps each sideKeep back straight and engaged
Knee extensions on Back from 90°1set, 10reps each side
1min rest. Then do all exercises below on one side, then repeat on other side
Half split prep1set, 40secShoulders and hips square. Tuck hip under and keep it engaged. Keep upper body straight, back and abs engaged.
Half Split40secShoulders and hips squared. Keep hip tucked and lifting upwards. As you go deeper into the half split you can also think of straightening your back knee to get deeper while keeping everything engaged
Runners stretch30secFront straight leg stays engaged with knee locked. Back is constantly elongating & foot is flexed.
Half split back knee straight40secSame set up as in the regular half split. Go as deep as you can and then straighten your back leg without changing anything else. Your hips should stay where they are
Half split back knee bend in corner for crooked hips1set, 40secSound on for voice over
Front Split40secKeep upper body upright with abs and back engaged. Shoulders and hips are squared
Half split ring20sec
Repeat everything above on the other leg. Then continue to rehab exercises below
One legged 40° Squat2sets, 8reps each leg
Diver2sets, 6reps each leg
Lying hamstring curls with elastic1set, 5reps each

You made it!

You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.

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