1-1 Leo Workout – Coach Bachmann

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Middle Split Workout

Here is your full workout for today. 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.

Dashboard | Workout

Daily Foam Rolling

Demo	Exercise	Reps/Sets	How to/Cues
	Adductor Rolling as needed		Keep your quad approximately in a 90 degrees angle in the hips. Focus on the worked muscle and actively relax it. Keep your knee 90 degrees bent and the shin about parallel to the floor.
	Sitting Hamstring Rolling as needed

Hamstrings

Demo	Exercise	Reps/Sets	How to/Cues
	Diver 8x each side		Lower your upper body and lift your back leg simultaneously until parallel to the floor. Keep a straight line from your neck all the way through your leg for as long as possible as you return to your starting position. Keep your shoulders low and squared with your hips at all times.
	1 Legged Floor Touch - Assisted 8x each side
	Squatting Pike Warm Up - Assisted 8x each side		Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement. Fully lock your knees in each rep. Exhale as you straighten your knees and squeeze your belly button towards your shin.
	Side Runners Stretch - Assisted 40sec each side		Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes. Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee and fully lock the front knee. Push the bottom of the knee towards the floor.
	Side Runners Stretch Pulses - Assisted 8x each side		Pull your hips into an anterior pelvic tilt as you flex your foot to lengthen your hamstring from both ends. Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee.
	Standing Weighted Pancake Stretch on Bench 40sec		When you are done simply drop the weight to the floor and come back up without. Push the bottom of your knees back to fully lock them. Place your feet parallel to each other and wider than your hips.

Middle Split

Demo	Exercise	Reps/Sets	How to/Cues
	Dead Bug Circle 4x each direction		Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement. Hold your hips in a neutral position and keep your lower back on the floor at all times. Keep your shoulders depressed and squared with your hips.
	Deep Plie - Chest to Wall 8x		Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet. Push your hips towards the wall and your knees away. Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep.
	Half Middle Split 6x each side		Push your opposite hip down towards the heel of the standing foot. Move sideways only. Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
	Hip Opener 6x each side		Push both your glutes and chest towards the floor. Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back. Place the hand of the bent knee not in front of the knee but slightly further in.
	Middle Split Slide 8x each side		Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the front. Your opposite knee needs to be exactly 90 degrees bent. Stay in line as you push your leg towards the side and bring your hips down. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
	Frog 1min		Keep your upper body straight and parallel to the floor. Point your feet and keep both knees 90 degrees bent. With every exhale slide into a deeper stretch.
	Widest Pancake - Elastic behind the Back Elevated Glutes 1min
	Middle Split on Elbows 1min		Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head. Keep your upper body straight and parallel to the floor. Slide into a slightly deeper stretch every time you exhale.

Conditioning

Demo	Exercise	Reps/Sets	How to/Cues
	Active Sitting Middle Split Openers - Back to Wall Assisted 8x
	Butterfly on Back 6x		Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip opposite to the moving leg. Do not allow it to rise up. Keep your feet as close as possible to the floor. Fully lock your knees.
	Pancake Ronde against Elastic 5x each direction		Arch your back as you fold into the pancake and let your chest guide the movement. Externally rotate the legs. Keep your shoulders depressed and squared with your hips.

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