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Happy Bending!

Training Program

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! Also if you’d rather go through your program offline, download the pdf version here.  Looking for your Dashboard? Find it here.

Warm-Up, Prehab & Rehab

DemoExerciseReps/SetsHow to/Cues
Hip Circles1set, 8reps
Half Split Back Knee Bent against wall2sets, 30sec each sideKeep hips and shoulders square. Abs engaged and pulling away from quads
Hamstring Bridge1set, 10repsLift your hips up off the ground and squeeze your glutes and lift as high as possible
Bent Knee Windshield Wipers1set, 10repsKeep your toes on the floor and your knees right on top of each other. Try to keep your shoulders on the ground as well - if you focus on all these cues you should feel a nice twisting stretch in your spine
Half Snow Angel Upper Body10x each side
Half Snow Angel Lower Body10x each side
Forehead to W8 repsArms start touching your forehead and then go to a "w" positions (aka arms slightly bend to the outside). Keep your upper back up away from the floor and engaged
Klaritas extended morning stretch6repsTry to explore the range of motion in this sequence and use it to warm up your spine and hips

Back Stretching

DemoExerciseReps/SetsHow to/Cues
Shoulder stretch on knees with hands on table1set, 40sec
Chest opener at wall1set, 40sec
Cobra 15reps + 1x 20sec hold after last repLift up as much as you by straightening your elbows. Push your chest forward and look back towards your heels. Keep your hips on the floor
Yoga Bridge2sets, 5 sec holdLean onto your heals. Keep hips over knees and engage your back.
Knee bridge until floor2sets, 4 sec holdThe video shows version with wall bars, just do it without! It is ok to come forward with your hips a bit and to not stay in the perfect line
Cobra with Bent Legs against wall 2sets, 40secSet u p with legs bent and shins against the wall. Push up with your arms, extend the elbows and push your chest forward.
Cobra with straight knees2sets, 240secPush up with your arms, extend the elbows and push your chest forward.
video coming in the next 24hHalf Split Back knee Bent - Arched1set, 6sec holdBack knee on yoga block
Knee Bridge Wall Walk1set, 6repsStart on your kneeling on your shins. Hips should stay right on top of knees the entire time. Extend your arms overhead, bend backwards until your arms touch the wall and then slowly walk down. Focus on form and bending from chin, upperback first. Keep hips over knees!
Bridges with wrists against wall1set, 4 repsSet up with wrists facing the wall. Belly bottom should be the highes point. Really push out through your arms and legs.
Bridge from floor with hands elevated on 2 yoga blocks1set, 4 repsBelly bottom should be the highes point. Really push out through your arms and legs.
Half Split Back knee Bent Arched1set, 10secBack knee on yoga block.
Bridge Wall Walks1set, 5 repsSet up back facing the wall & with arms overhead. Start by looking backwards, then arching in your upper back and working your way down. Keep legs straight as long as possible!
Standing Wall Taps 2sets, 3repsDon't start too far away from the wall at first. Keep arms and legs straight!
Handstand Wall taps3sets, 3repsDo not ever lean against the wall. Gentle taps only!

Strengthening

DemoExerciseReps/SetsHow to/Cues
Upper Body Lifts10repsLift up as high as you can, keep fingers interlocked behind head
Lower Body Lifts with small weight between legs10repsUse a small weighted ball, or any other small weight to keep between feet
Upper and Lower Body Holds15secLift up both arms and legs and hold them up as high as you can

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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Do This: ⁣

➡ Lift as much as possible without help of arms
➡ Straighten elbows fully on top
➡ Head as far back as possible)

Do This: ⁣

➡ Lift as much as possible without help of arms
➡ Straighten elbows fully on top
➡ Try carefully pushing feet and head together but do not violently over push it

Starting position should be comfortable so you can have balance on top - be careful not to fall over!!

Do This: ⁣

➡ Stomach straight up and as high as possible to the sky
➡ Aim to straighten knees and elbows
➡ Keep weight evenly between hands and feet
➡ Whole foot stays on ground
➡ Look at floor if possible even past fingertips

Correct form we are looking for: Imagine a point on the floor right under your belly button. Distance between point & feet and point & hands should be equal.

Start with your back facing the wall with a bit of a distance between you and the wall.

Do This: ⁣

➡ Lift your arms overhead, really push out and lock elbows (just like in a handstand) & keep legs straight
➡ Now reach back and try to touch the wall
➡ Once you touched the wall go right back up & repeat
➡ If easy, move further away from the wall
➡ Keep control at all times and don't "smash" into the wall