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.
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| 1 Legged Good Morning | 5x each side | Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down. | |
| Walking Pike | 30 sec | Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees. | |
| Laying 1 Legged Hamstring Stretch - with Elastic | 10x & 20sec hold each side | Pull your knee as close as possible to the chest and keep it there the whole time. Make sure to fully lock your knee every time! | |
| Laying 1 Legged Pancake Stretch | 10x & 20sec hold each side | Hips and shoulders stay squared. Do not externally rotate the bottom leg. Pull the bent knee up towards the chest and out sideways towards your armpit. Do not allow the knee to move away from this position while you extend it. | |
| Assisted 1 Legged Pike Stretch | 40 sec each side | Legs hip width apart. Feet pointing towards the front with locked knees. Lower back is straight or even arched. Work on your anterior pelvic tilt to lengthen the hamstrings! | |
| Standing 1 Legged Pancake Stretch | 40 sec each side | ||
| Runners Stretch | 40 sec each side | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | |
| Side Runners Stretch | 40 sec each side | Hips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | |
| Runners Stretch Pulses | 10x each side | ||
| Runners Stretch Slides | 6x each side | Hips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Half Middle Split | 10x & 10sec hold each side | Both knees, standing foot and pubic bone in line. Move side ways only. | |
| Cleopatra | 10x each side | Hips and shoulders squared and parallel to the floor. Use your back muscles to rise up. Work on moving the arch from your lower back into your hips. | |
| Hip Opener | 10x each side | Both feet pointed. While pushing hips back simoutaniously push chest towards the floor | |
| Middle Split with Both Knees Bent | 40 sec each side | Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable. | |
| Middle Split Slides | 6x each side | 1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. 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 | 1 min each side | Lock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low. | |
| Straight to Middle Split | 6x | Knees fully locked. Start the movement by externally rotating the legs. Keep the feet as close to the floor as possible at all times and open the legs until both feet and the hips are on 1 line. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Prep for Half Split | 40 sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee. | |
| Half Split | 40 sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary | |
| Half Split Back Knee Bent | 40 sec each side | ||
| Half Split Back Knee Straight | 30 sec each side | Back knee fully locked. Front knee above heel. Tuck your tailbone under for a posterior pelvic tilt. Back foot flexed but demi pointed with the heel facing the ceiling. Use this demi point to push the back leg towards the front and into the hip helping with the posterior pelvic tilt. | |
| Front Split On Floor | 30 sec each side | Hips & shoulders squared & parallel to floor. Do not arch lower back. If you can not reach the floor use yoga blocks or chairs to elevate your hands. If you are touching the floor |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Superman | 15x | Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart. | |
| Half Snow Angels | 10x each side | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Reverse Half Snow Angel | 10x each side | 90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back. | |
| Hamstring Bridges | 10x | Do not arch lower back. Feet and Knees Hip width apart. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Cat n Cow | 10x | Arch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times! | |
| Cobra - Reps | 10x | Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch. | |
| Cobra - Hold | 15sec | Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch. | |
| Cobra with Knees Bent against the Wall | 10 sec hold | Hips stay on floor as low as possible. Actively open hips. Pull feet away from wall. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head back. | |
| Knee Bridge Wall Taps | 6x | Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Legs behind the Head Rehab Touches | 8x | Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together | |
| Heels to Sky | 12x | Straight up! Not in an angle. Stay in line! | |
| Rounded Rehab Crunches | 8x | Go slow & round 1 vertebral at the time. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!