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 | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 10 | Do not arch lower back. Feet and Knees Hip width apart. | |
| Upper Body Lifts | 10 | Head stays in neutral position. Do not arch back but lift entire back. | |
| Bent Knee Windshield Wipers | 10 | Feet pointed close to glutes. Knees stay together at all times. | |
| Half Snow Angels | 10 | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Reverse Half Snow Angel | 10 | 90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back. | |
| Lower Body Lifts | 10 | Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Active Sphinx | 10x | ||
| Shoulder Opener on Knees | 2x30sec | Place your hands until your wrists about shoulder wide apart on a box in front of you. Look at your hands.Lock your elbows and slightly depress your shoulders.Place your knees far enough so they are behind the knees and not right underneath them.Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch. | |
| Cobra - Reps | 10x | ||
| Klaritas Morning Stretch | 6x | ||
| Cobra with Bent Knees | 8x | ||
| 1 Legged Active Cobra | 30sec each side | ||
| Half Split Back Knee Bent Against the Wall | 30sec each side | ||
| Half Split Back Knee Bent - Arched | 30sec each side | ||
| Knee Bridge Wall Walk | 1x4 | ||
| Knee Bridge Floor Taps | 1x4 | ||
| Bridge From Floor | 2x10sec | ||
| Bridge Wall Walks | 3x | ||
| Bridge - Upper Back Activation | 2x2 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Rounded Rehab Crunches | 10 | Go slow & round 1 vertebral at the time. | |
| Heels to Sky | 10 | Straight up! Not in an angle. Stay in line! |
You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.