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.
Dashboard | Stretching & Conditioning Day
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Sitting Hamstring Rolling with Foam Rollers | as needed | ||
| Walking Pike Progression | 40sec | Reach with your chin towards the floor in front of you and work on pulling your belly button towards your big toe to help straighten out your back. Squeeze into a deeper stretch with every step.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. | |
| Squatting Pike Warm Up | 8x each side | Keep your upper body straight as you bend your knees to touch the floor. Separate your movement.Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement.Fully lock your knees in each rep.Exhale as you straighten your knees and squeeze your belly button towards your shin. | |
| Laying 1 Legged Hamstring Stretch - with Elastic | 8x each side | Keep your hips and shoulders squared with your bottom leg. Engage the bottom leg and make sure the knee is pointing upwards.Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high.Fully lock the knee in each rep and flex your foot.Keep your back straight and work on locking your opposite knee. | |
| Laying 1 Legged Hamstring Stretch with Strap - PNF | 3 sets of 6sec engage & 8 sec stretch | During the contraction phase of the exercise engage your hamstring gently by pushing the leg into the band. This should not create a strong visual change in position.Mind muscle connection is key. Use the activation phase to become 1 with your hamstring. Pre fatigue it and then actively relax it during the stretch part of the exercise.Lock both of your knees and do not externally rotate your legs.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
| Runners Stretch | 40sec each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty. | |
| Runners Stretch Pulses | 8x each side | Pull your hips into an anterior pelvic tilt as you flex your foot to lengthen your hamstring from both ends.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty. | |
| Side Runners Stretch | 40sec each side | Place your front foot out towards the side in a pancake like position.Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee and fully lock the front knee. Push the bottom of the knee towards the floor. | |
| Runners Slide Hip Engagements - Block Assisted | 8x each side | Switch between the posterior and anterior pelvic tilt. Focus and analyze which muscles are stretched and which are engaged during each position.Place the elastic around your lower back. Push against it as you round your back and let it help you as you arch your back to increase learning and coordination building.Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up.Fully lock your front knee and push the bottom of the knee towards the floor. | |
| Elevated Pancake Elastic Push | 2x8 | Attach the elastic behind you close to the floor so when you are sitting it is approximately at the height of your chest.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. | |
| Block Assisted Runners Stretch Lifts | 8x each side | Arch your lower back and flip your hips into an anterior pelvic tilt. Isolate the lift into the working leg and use your hip flexors only.To increase difficulty walk your hands further towards the front.Keep your hips on top of the back knee at all times.Lock the front knee and push the bottom of the knee towards the floor. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Plie Chest to Wall | 10x | Come as close to the wall as possible and externally rotate your legs so that your toes are pointing outwards.Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet.Push your hips towards the wall and your knees away.Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep. | |
| Dead Bug Circles | 5x each direction | Draw big circles with your knees to create movement inside your hip joint.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. | |
| Half Middle Split | 8x each side | Keep both of your knees, shoulders, the standing foot and your hips in 1 line.Push your opposite hip down towards the heel of the standing foot.Move sideways only.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. | |
| Elastic Assisted Half Middle Split - Hold | 40sec each side | Attach the band next to you and step into it. In your deepest position the band needs to be parallel to the floor.Keep both of your knees, shoulders, the standing foot and your hips in 1 line.Push your opposite hip down towards the heel of the standing foot.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 | Start with both knees, your hips and the foot of the extended leg in 1 line.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. | |
| Extended Cleopatra | 4x each side | Work on keeping your hips low as you move the second leg in and out.Move your knees and feet as close as possible towards the floor.Place your knees in 1 line with the hips parallel to the shoulders.Go slow and analyze the exercise precisely before you begin to train. | |
| Middle Split with Both Knees Bent | 40sec each side | Place both knees and your hips in 1 precise line.Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent.With every exhale slide into a deeper stretch. | |
| Middle Split with Both Knees Bent - PNF | 3 sets of 6sec engage & 8 sec stretch | During the engaging part contract your inner thigh muscles gently to push your knees against the floor as if you were trying to close your legs. During the release part relax your muscles and slide into a deeper stretch.Place both knees and your hips in 1 precise line.There should be rarely any visual movement during the engagement part of the exercise.Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles. | |
| Middle Split on Elbows | 40sec | Fully lock both knees. Engage your quads to protect your knees from injuries!Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head.Keep your upper body straight and parallel to the floor.Slide into a slightly deeper stretch every time you exhale. | |
| Rocking Pancake with Elastic Behind the Back - Elevated Hips | 10x | Whilst the posterior pelvic tilt is part of the exercise the main focus needs to lay in the anterior pelvic tilt.Open your legs as wide as possible.Fully lock both knees. Engage your quads to protect your knees from injuries!Keep your shoulders low and squared with the hips. | |
| Widest Pancake with Elastic behind the Back | 40 sec | Use your glutes to actively push your legs open.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. | |
| Straight to Middle Split | 10x | Start the movement by externally rotating the legs.Keep your feet as close as possible to the floor and open your legs until your feet are in line with the hips.Make sure your hips stay straight. Do not allow them to rotate into a posterior pelvic tilt.Fully lock your knees. | |
| Butterfly on Back | 4x each side | Externally rotate your leg as soon as it begins to move.Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip opposite to the moving leg. Do not allow it to rise up.Keep your feet as close as possible to the floor.Fully lock your knees. | |
| Prep for Swimmer with Elevated Hips | 10x | Open and close your legs dynamically in each rep. Opening and closing the legs is part of the training.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. |