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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hip Circles | 1set, 8reps | ||
 | Half Split Back Knee Bent against wall | 2sets, 30sec each side | Keep hips and shoulders square. Abs engaged and pulling away from quads |
| Hamstring Bridge | 1set, 10reps | Lift your hips up off the ground and squeeze your glutes and lift as high as possible | |
| Bent Knee Windshield Wipers | 1set, 10reps | Keep 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 Body | 10x each side | ||
| Half Snow Angel Lower Body | 10x each side | ||
| Forehead to W | 8 reps | Arms 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 stretch | 6reps | Try to explore the range of motion in this sequence and use it to warm up your spine and hips |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Shoulder stretch on knees with hands on table | 1set, 40sec | ||
| Chest opener at wall | 1set, 40sec | ||
| Cobra | 15reps + 1x 20sec hold after last rep | Lift 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 Bridge | 2sets, 5 sec hold | Lean onto your heals. Keep hips over knees and engage your back. | |
| Knee bridge until floor | 2sets, 4 sec hold | The 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, 40sec | Set 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 knees | 2sets, 240sec | Push up with your arms, extend the elbows and push your chest forward. | |
| video coming in the next 24h | Half Split Back knee Bent - Arched | 1set, 6sec hold | Back knee on yoga block |
| Knee Bridge Wall Walk | 1set, 6reps | Start 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 wall | 1set, 4 reps | Set 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 blocks | 1set, 4 reps | Belly bottom should be the highes point. Really push out through your arms and legs. | |
| Half Split Back knee Bent Arched | 1set, 10sec | Back knee on yoga block. | |
| Bridge Wall Walks | 1set, 5 reps | Set 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, 3reps | Don't start too far away from the wall at first. Keep arms and legs straight! | |
| Handstand Wall taps | 3sets, 3reps | Do not ever lean against the wall. Gentle taps only! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Upper Body Lifts | 10reps | Lift up as high as you can, keep fingers interlocked behind head | |
| Lower Body Lifts with small weight between legs | 10reps | Use a small weighted ball, or any other small weight to keep between feet | |
| Upper and Lower Body Holds | 15sec | Lift up both arms and legs and hold them up as high as you can |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
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