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Suffer today and succeed tomorrow!

Mobility Training

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! 

Hamstrings

DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper2x20Knees locked. Back is straight. Look at hands guiding the movement up.
Walking Pike20xBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Assisted 1 Legged Pike Stretch3x40 sec
Laying 1 Legged Hamstring Stretch - with Elastic10 plus holdPull your knee as close as possible to the chest and keep it there the whole time. Make sure to fully lock your knee every time!
Runners Stretch Warm Up66x
Runners Stretch2x40secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Static Crossed Runners Stretch40sec
Side Runners Stretch2x40secHips & 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
1 Legged Lotus Forward Stretch40sec
Lotus Stretch Back Against Wall40sec
Half Split40sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Dead Bug Circles10x each directionPull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times
Half Split Push Out40sec each sideHips & Shoulders squared and parallel to the floor. Lower back is straight. Careful not to slip into an anterior pelvic tilt. Start with your front knee over your front heel. From here gently pushing it outwards without changing the position of your hips.
Doorway Hamstring Stretch2x40sec each side
Side Lunge Table40sec each sideBoth feet are facing towards the front. Place your hips in an anterior pelvic tilt and shift them towards the back.

Middle Splits

DemoExerciseReps/SetsHow to/Cues
Warrior25secKeep your weight equally between both legs and do not lean towards the front. The foot of the bent knee is 90 facing towards the side. The other one is facing towards the front.
Dead Bug Circles10x each directionPull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times
Deep Plie10xImagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.
Cleopatra10xHips 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.
Lotus Waves10xRound as much as possible and arch as much as possible. Work on creating a smooth & continious movement. Keep your heels about the lenght of your forearm away from the your hips.
Half Middle Split10x each sideBoth knees, standing foot and pubic bone in line. Move side ways only.
Hip Opener10x each sideBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split with Both Knees Bent40secBoth 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 with Both Knees Bent - Active40secBoth knees and hips on 1 straight line. Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition.
Middle Split Slides10x each side1 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 Slide to Kick6xHips 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!

Back Prep

DemoExerciseReps/SetsHow to/Cues
Half Split Prep40sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split40sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Hamstring Bridges10xDo not arch lower back. Feet and Knees Hip width apart.
Half Split Back Knee Straight20sec each sideBack knee fully locked. Front knee above heel. Tuck your tailbone under for a posterior pelvic tilt. Back foot flexed but demi pointed with the heel facing the ceiling. Use this demi point to push the back leg towards the front and into the hip helping with the posterior pelvic tilt.
Upper Body Lifts - Hands by Hips10xHead stays in neutral position. Do not arch back but lift entire back.
Lower Body Lifts on Stomach10xKnees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor
Half Snow Angels10x each side90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel10x each side90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Shoulder Warm Up with Elastic10xDo not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back

Back Mobility Work

DemoExerciseReps/SetsHow to/Cues
Shoulder Stretch on Knees30 secLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Active Sphinx10xPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Cobra - Reps10xUse 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.
Band Assisted Upper Back Cobra15secUse the band to push your belly towards the floor and the chest towards the front. Use this to build awareness on how to open the upper back.
Klaritas Morning Stretch10x
Shoulder Opener on Knees at Wall30sec
Knee Bridge Wall Taps6xLengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.

Back Cool Down

DemoExerciseReps/SetsHow to/Cues
Rounded Rehab Crunches10xGo slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches10xGo slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together

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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