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.
6-8 min of light jogging, rope skipping or similar cardiovascular activity
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hip Circles on Back | 1set, 10reps each side | Try to work full range to warm up hips | |
| Middle Split Opener | 1set, 10reps each side | Hips, 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 Knee | 1set, 10reps each side + 30sec hold | Keep 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 bent | 1min | Hips 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 block | 40sec each side | Hips 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 Split | 1set, 1min | Whole body should be relaxed. Only knees stay engaged. | |
| Middle split with elastic behind back on elbows | 40sec | Laying on tummy! If not enough stretch add yoga block between lower back and elastic | |
| Sitting middle split crawls with knees facing ceiling | 1set, 8reps | Video coming in the next 24h - feel free to skip for now! | |
| Straight to Middle Split on Back | 1set, 10reps | ||
| Assisted Middle Split Push Ups with bent knee on yoga block | 1set, 6reps each side | Use arms to take some of the weight off and introduce control. Focus on contracting your muscles |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridge | 10reps | Keep legs from flaring out & lift hip as high as you can | |
| Bent Knee Windshield Wipers | 10reps | Keep toes and shoulders on the floor, feel a nice twisting stretch in your spine | |
| Upper body lifts with arms next to body | 10reps | Lift as high as you can and try to engage your back | |
| Lower Body Lifts | 10reps | Lift legs high and go slow and controlled | |
| Side Bends on Knees with block over head | 1set, 5 reps each side alternating | Try to imagine you are in a toaster and stay in one line. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Cobra | 1set, 10reps + 10sec hold after last rep | Keep legs together and engage your whole back. Push chest out and shoulders back! | |
| Klaritas Extended morning stretch | 1set, 10reps | Explore the full range of motion and work up to a deeper range | |
| Knee Bridge Wall Walks | 1set, 10reps + 10sec hold after last rep | Keep 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 Block | 2sets, 20sec | Yoga block is under chin. Shoulders straight, Now try to get your chest to the wall. | |
| Bridge Wall Walk with 3 Yoga Blocks | 5sets, 3sec hold each time | Bridge Walk onto 3 yoga Blocks. Try to keep legs and arms straight | |
| Half Bridge Balance set with elevated hands | 5sets, 1rep | Push 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 Chair | 1set, 4reps | In bridge bend your knees and drop your hips low. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Rehab Sit ups | 1set, 10reps | Work on going slow and feeling every part of your back | |
| Video coming soon | Upper Body Lifts on Bench | 8reps | Find 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 Head | 10reps | Lift legs over head and back. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| One Legged Hamstring Bridges | 1set, 6reps | Squeeze glutes and lift as high as you can | |
| One Legged Good Morning | 1set, 6reps each side | Keep 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 prep | 1set, 40sec | Shoulders and hips square. Tuck hip under and keep it engaged. Keep upper body straight, back and abs engaged. | |
 | Half Split | 40sec | Shoulders 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 stretch | 30sec | Front straight leg stays engaged with knee locked. Back is constantly elongating & foot is flexed. | |
 | Half split back knee straight | 40sec | Same 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 hips | 1set, 40sec | Sound on for voice over | |
| Front Split | 40sec | Keep upper body upright with abs and back engaged. Shoulders and hips are squared | |
| Half split ring | 20sec | ||
| Repeat everything above on the other leg. Then continue to rehab exercises below | |||
| One legged 40° Squat | 2sets, 8reps each leg | ||
| Diver | 2sets, 6reps each leg | ||
| Lying hamstring curls with elastic | 1set, 5reps each |
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.