Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 10x | Do not arch lower back. Feet and Knees Hip width apart. | |
| Bent Knee Windshield Wipers | 10x | Feet pointed close to glutes. Knees stay together at all times. | |
| Half Snow Angels | 10x | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Reverse Half Snow Angel | 10x | 90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back. | |
| 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! |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Active Sphinx | 10x | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
| 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 with Knees Bent against the Wall | 30sec 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 | 10x | Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one. | |
| Knee Bridge Wall Walks | 10x | Lengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the whole time. | |
| Klaritas Extended Morning Stretch | 6x | Put your chest on the floor as close as possible to the knees during the first move. Head guides the movement. Knees are static in one place. Do not allow them to move | |
| Bridge From Floor | 8x | Go up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch. | |
| Bridge - Upper Back Activation | 6x | ||
| Bridge Wall Walks | 6x | Lengthen your spine to begin. Open each part of your back one by one. Kepp your knees locked for as long as possible and lock them again as soon as possible on the way back up. Take small steps against the wall! | |
| Tuck Mexican Wall Taps | 2x3 | ||
| Mexican Wall Taps | 3x2 |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Upper Body Lifts - Hands behind Head | 10x | Interlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times. | |
| Lower Body Lifts on Stomach | 10x | Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor | |
| Rounded Rehab Crunches | 10x | Go slow & round 1 vertebral at the time. | |
| Legs behind the Head Rehab Touches | 10x | Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!