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.
|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|
|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||10x||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 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.|
|Middle Split on Back against Wall||1 min||Lock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low.|
|Middle Split on Elevated Elbows||1 min||Fully lock your knees. Make sure both of your feet and hips are on 1 straight line. Elevate your forearms high enough so that your straight back is parallel to the floor.|
|Prep for Swimmer||10x||Open your legs dynamically. Arch your back and let your chest guide the movement. Externally rotate the legs and close them 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.|
|Sitting Middle Split with Elastic Behind the Back||1 min|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!