1-1 Ivan workout – Coach Bachmann

Let's get to work!

Flexibility Day

Here is your full workout for today. 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.

Pull Workout

Push Workout

Flex Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Dead Bug Circles 6x each direction		Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement. Hold your hips in a neutral position and keep your lower back on the floor at all times. Keep your shoulders depressed and squared with your hips.
	Standing Hip Circles 5x each side		Keep your shoulders and hips squared. Do not allow the hip of the working leg to rise up. Go slow and focus on the coordination of the movement. Keep your knee 90 degrees bent at all times.
	Standing Pike Steps with Yoga Blocks 10x each side		The anterior pelvic tilt is the most important part of this exercise. As you move your foot pull your toes up towards your chin and flex your foot. Keep your knees locked and shoulders squared with the hips at all times.
	Block Assisted Alternating Downward Dog 12x each side		Lock your knee fully in each rep and push the heel into the floor. Push your chest towards your toes and work on arching your lower back. Push your hips towards the anterior pelvic tilt. Lock your elbows, depress your scapula and look towards your feet.
	Half Middle Split from Straight Leg 8x each side		Push your opposite hip down towards the heel of the standing foot. Fully lock your your knee between each rep. Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
	Hip Opener 8x each side		Push both your glutes and chest towards the floor. Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back. Place the hand of the bent knee not in front of the knee but slightly further in.
	Alternating Plie 3x each side		Especially when returning to the plie your knee needs to guide the movement. First place the knee and only allow the hips and upper body to follow after. In the deep plie your knees need to be in line with the hips, 90 degree bent and on top of the feet. Externally rotate your feet so that your toes point towards the outside.
	Assisted 1 Legged Pike Stretch 40sec each side		Lock both of your knees and keep them locked at all times. Make sure both of your feet point towards the front but do not place them on the same exact line. Keep your hips and shoulders perfectly squared and parallel to the floor.
	Standing 1 Legged Pike Table 20sec each side		Place your weight equally between both feet. Lock both of your knees and keep them locked at all times. Keep your hips and shoulders perfectly squared and parallel to the floor.

Compression Work

Demo	Exercise	Reps/Sets	How to/Cues
	Pancake with Elevated Glutes 40sec		Externally rotate your legs so your knees point towards the ceiling. Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt. Aim with your belly button towards the floor in front of you and not with your nose.
	Widest Pancake with Elastic behind the Back 1min		Externally rotate your legs so your knees point towards the ceiling. Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt. Aim with your belly button towards the floor in front of you and not with your nose.
	Elevated Pancake Elastic Push 2x8		Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt. Fully lock your knees and push the bottom of your knees towards the floor. Keep your legs in approximately a 90 degrees angle inside your hips.
	Sitting Pike Stretch with Elevated Glutes 40sec		Keep your legs parallel to each other. Flex your feet and connect your big toes. Push the bottom of your knees into the floor to lock your knees. Slide into a slightly deeper stretch every time you exhale.
	Elastic Assisted Sitting Pike Stretch 1min		Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes. Keep your legs parallel to each other. Flex your feet and connect your big toes. Push the bottom of your knees into the floor to lock your knees.
	Sitting Pike Block Push 2x8		Work on rotating your hips into an anterior pelvic tilt. Push your chest in front and hands upwards to get in and out of the position. Lock your elbows, look at your hands and elevate your scapula. Push the bottom of your knees into the floor to lock your knees.
	Sitting L Sit Leg Lifts 2x10		Work with strength only. Do not slam your feet into the floor on the way back down. Lock your knees and point your feet! Exhale as you lift your legs.
	Sitting Single Leg Lifts 10x each side		Place your hands as far in front as possible. They should at least be next to your knee. Push yourself! Work with strength only. Do not slam your feet into the floor on the way back down. Lock your knees and point your feet!

Middle Splits

Demo	Exercise	Reps/Sets	How to/Cues
	Middle Split Slides 8x each side		Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the front. Your opposite knee needs to be exactly 90 degrees bent. Stay in line as you push your leg towards the side and bring your hips down. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
	Middle Split on Back against Wall with Elastic 2x40sec		Place your heels, the bottom of your knees and your seat bones against the wall. Keep your back straight and relax your head on the floor. Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale.
	Elevated & Block Assisted Rocking Pancake 2x8		Open your legs as wide as possible. Straighten your knees! Push the bottom of your knees towards the floor. Keep your shoulders low and squared with the hips.
	Prep for Swimmer with Elevated Hips 2x8		Arch your back as you fold into the pancake and let your chest guide the movement. Externally rotate the legs. Keep your shoulders depressed and squared with your hips.