Here is the full workout. 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 | Reps/Sets | How to/Cues |
|---|---|---|---|
| Assisted 1 Legged Pike Stretch | 30sec | 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! | |
| Runners Stretch | 30 sec | 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 | 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 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Alternating Plie | 10x | Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary! | |
| Lotus Wave Combi | 10x | After ti inital waves place 1 leg out towards the side and lean towarda it. Push your bottom armpit towards the front. | |
| Cleopatra | 10x | 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. | |
| Half Middle Split | 10x | Both knees, standing foot and pubic bone in line. Move side ways only. | |
| Hip Opener | 10x | Both feet pointed. While pushing hips back simoutaniously push chest towards the floor | |
| Middle Split Slides to Kick | 10x | Hips and shoulders stay parallel to the floor at all times. Slide all the way out as far as you can before coming all the way back up to do the kick. The straight leg is facing in front! Do not arch or round your back! | |
| Middle Split with Both Knees Bent | 2x1min | Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable. | |
| Block assisted Middle Split with 1 Knee Bent - Straight Upper Body | 40sec each side | Straight knee is fully locked to protect from injuries and faces the ceiling. Both knees and hips on 1 line. Rotate your hips to face forward and bring your upper body in a vertical position. | |
| Assisted Middle Split at Wall | 40sec | Keep your upper body parallel to the floor. Lean your hips back against the wall. Place your elbows on the chair for reduced pressure. | |
| Sitting Middle Split with Elastic Behind the Back | 1 min | ||
| Prep for Swimmer on Elbows | 10x | Keep your back straight at all times. Start by actively opening the legs into your widest straddle. Lower down with control. Make sure not to move the hips past the middle split line when you are on your elbows. On the way back start by anteriorly tilting your hips. Close your legs in between each rep. | |
| Middle Split Kicks on Back | 10x | Keep your hips on the floor and back straight. Feet and hips are in 1 straight line. Keep your knees fully engaged and externally rotate the legs as soon as they open. | |
| Butterfly on Back | 10x | Hips and shoulders stay squared. Feet stay close to the floor. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!