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.Â
Dashboard | Â Assessment List
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Pike | 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. | |
| Standing 1 Legged Pike 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.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 Diagonal 1 Legged Pike 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.Place your front foot out towards the side but keep it pointing towards the front.Lock both of your knees and keep them locked at all times.Work on keeping your hips and shoulders squared. | |
| 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. | |
| Dead Bug Circles | 8x 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. | |
| 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. | |
| Middle Split with Both Knees Bent | 1min | 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 | 3x 7sec engage 10sec 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. | |
| Widest Pancake | 40sec | 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. | |
| Widest Pancake with Elastic behind the Back | 30sec | 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. | |
| Middle Split on Floor | 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. | |
| Widest Pancake with Elevated Feet | 40sec | 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. | |
| Prep for Swimmer on Elbows with Elevated Hips | 8x | Begin each rep by opening your legs dynamically into your widest straddle.Place your elbows on the floor as close as possible towards your hips. Internally rotate your legs so your big toes touch the floor.Push your forearms into the floor and with a round back roll your hips up into a middle split.Fully lock both knees. Engage your quads to protect your knees from injuries! | |
| Middle Split Adductor Push on Back | 8x |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Wood Chopper | 12x | Place your feet on the floor more than shoulder width apart and parallel to each other.Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt.Delay your chest raising up and look at your hands as they guide the upwards movement.Keep your knees fully locked at all times. | |
| Laying 1 Legged Hamstring Stretch | 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.Hold the working knee at a consistent distance to your chest. Do not move it away from you as you extend the leg.Fully lock the knee in each rep and flex your foot.Keep your back straight and keep the opposite knee locked. | |
| Laying 1 Legged Hamstring Stretch - Hold | 20sec each side | Keep your hips and shoulders squared with your bottom leg. Engage the bottom leg and make sure the knee is pointing upwards.Fully lock your working knee, flex the foot and pull it towards your chest. Keep your shoulders depressed and on the floor.Keep your back straight and keep the opposite knee locked. | |
| 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. | |
| Prep for Half Split | 40sec each side | Focus on your posterior pelvic tilt first. Do not allow your lower back to arch.Place your hips on top of the back knee and keep them squared with your shoulders at all times.With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt. | |
| Half Split | 40sec each side | Focus on your posterior pelvic tilt first. Do not allow your lower back to arch.Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.Push your hips towards your front foots heel.Keep your shoulders low and squared with your hips. | |
| Half Split Back Knee Bent Against the Wall | 40sec each side | Focus on your posterior pelvic tilt first. Do not allow your lower back to arch.Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.Push your hips towards your front foots heel whilst assuring that your hips and shoulders stay squared. Your back foot needs to point upwards and not out towards the side.Keep approximately the length of one palm of a hand distance to the wall with your back knee. Adjust this distance if needed for comfort and place your knee on something soft like a thick mat or or a pillow. | |
| Half Split Set | |||
| Runners Stretch | 40sec | 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. | |
| Half Split Back Knee Straight | 20sec | Start by fully locking your back knee before bringing your upper body in an upright position and pushing your hips down. Keep your back knee fully locked the entire time.Tuck your tailbone under and focus on the posterior pelvic tilt.Flex your back foot on the floor and gently extend it to push your back leg into your hips helping with the posterior pelvic tilt.Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out. | |
| Runners Stretch | 40sec | 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. | |
| Half Split Reps | 8x | Fully locking the knee in each rep is at the highest priority. Adjust your hip height accordingly."As you release tension from your back knee push your hips down and into a posterior pelvic tilt. When you lock the knee back up fight to keep your hips low and to hold the posterior pelvic tilt. In an ideal world your hips would not move as you extend the knee."Go slow and stay in full control as you place the knee back on the floor. Do not smash your knee into the ground.Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out. | |
| Front Split On Floor | 40sec | Keep your hips and shoulders perfectly squared and parallel to the floor. Do not allow your body to rotate or to turn out.Keep your lower back straight by pushing your hips towards the posterior pelvic tilt. Sit equally between both legs.Engage your back leg gently like you were trying to straighten it.Make sure the heel of the back foot is pointing towards the ceiling and the leg is going straight towards the back. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 8x | ||
| Bent Knee Windshield Wipers | 8x each side | ||
| Half Snow Angels | 8x each side | ||
| Shoulder Warm Up with Elastic | 8x | You have 2 separate movements here. Isolate your shoulders in the first one. Add opening of your chest for the second one.Keep your mid and lower back stable and engaged at all times. Do not arch beyond your chest.Your wrists stay in the same position towards each other. Do not allow your hands to rotate to eliminate the possibility of your shoulders rotating.Exhale as you open your shoulders. | |
| Shoulder Opener on Knees | 40sec | Place your hands until your wrists about shoulder wide apart on a box in front of you. Look at your hands.Lock your elbows and slightly depress your shoulders.Place your knees far enough so they are behind the hips and not right underneath them.Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch. | |
| Shoulder Opener on Floor | 40sec | ||
| Cat n Cow | 8x | ||
| Cat n Cow with Elastic | 8x | Place your hands shoulder wide on the floor with your elbows locked, fingers pointing towards the front and shoulders depressed, away from your ears. Keep your knees right underneath your hips.Place the band around your back with your hands inside it. Use the band not just to create a bigger arch but also as a target to analyze where to arch and where to round.As you round your back push your hands into the floor and away from you to further round your back.Imagine pulling the floor towards your knees to support your back for a deeper arch. | |
| Active Sphinx | 8x | Start with your elbows by your chest and your forearms parallel to each other.Use your back muscles to rise up whilst keeping your belly button and rib cage on the floor.With your hands firmly on the ground pull your body gently towards the front in the sphinx position as if you were trying to create distance between your ribs.Keep your shoulders low and squeeze your shoulder blades behind your back. | |
| Active Sphinx - Hold | 20sec | ||
| Cobra - Hold | 20sec | Start with your hands next to your shoulders and use your back muscles primarily to rise up.Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged.One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your head, followed by your chest, mid and finally lower back creating an arch from the very beginning.Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible. | |
| Cobra to Cow | 8x | ||
| Knee Bridge Wall Taps | 8x | ||
| Rounded Rehab Crunches | 8x | ||
| Heels to Sky | 8x |