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Happy Stretching!

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

Warm Up

6-8 min of light jogging, rope skipping or similar cardiovascular activity

Front Split Warm Up

DemoExerciseReps/SetsHow to/Cues
Hip Circles on Back10x each leg & each directionHips stay parallel to floor and tailbone stays on floor at all times!
Passe on Stomach15
Alternating Plie10Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
Deep Plie10sec hold

Pancake

DemoExerciseReps/SetsHow to/Cues
Standing Pancake Warm-up1set, 10repsFocus on elongating your spine!
Pike - Pulling on Feet1set, 11minKeeping your back straight is more important than fully straightening your knees
Sitting pancake on yoga block Legs 90°40secLegs wider than in the video at 90°.Grab toes and feet from above pulling them flat. Make sure your lower back arches
Sitting pancake on yoga block Legs 45 Degrees40secGrab toes and feet from above pulling them flat. Make sure your lower back arches
Side Runners Stretch1set, 40sec each sideFlex your foot and keep leg straight. Try to keep spine straight and reach towards the middle
Runners Stretch40sec
Runners Stretch Reps8
Parallel Runners Stretch30sec
Sitting one legged pike stretch1set, 10reps each sideTry to keep your spine as straight as possible and get your leg to straighten as much as you can. Goal is to keep the leg close to your upper body.
Walking Dog with toes elevated on yoga block2sets, 5repsOne leg up in the air, hips square. Walk your hands away and closer to your legs.

Front Splits

DemoExerciseReps/SetsHow to/Cues
Hip Circles on Back10reps each leg & each direction
Deep Plie15reps
Elevated Hip Openers8reps
Half Split Prep30sec each legTuck hip under
Half split back knee bent against wall on yoga block1min each legTuck hip under
Do everything below on one side firstthen change
Half split40sec
Runners Stretch with Elevated Foot40sec
Half Split Back knee straight40secAs you straighten the back knee, keep hips low
Half Split Back knee straight for reps6reps each legKeep hips low and square
Do everything above on one side firstthen change
Front Split1minKeep hips and shoulders square
Front Split Reps8x
Front Split Back Knee Bent against the Wall40sec each side
Do the following exercices on one side first
Front Split on Floor Lay on Front Leg20sec
Front Split on Floor Lay Upper body Straight20sec
Front Split on Floor REPS10x
Now repeat on the other

Back Warm Up

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridges10Do not arch lower back. Feet and Knees Hip width apart.
Upper Body Lifts10Head stays in neutral position. Do not arch back but lift entire back.
Bent Knee Windshield Wipers10Feet pointed close to glutes. Knees stay together at all times.
Half Snow Angels1090 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel1090 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Lower Body Lifts10Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor

Back Training

DemoExerciseReps/SetsHow to/Cues
Active Sphinx10Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Shoulder Stretch on Knees2x30sec1 time looking at you hands. 1 time with your chin on your chest
Cobra10Use 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.
Cobra with Knees Bent against the Wall2x30secHips stay on floor as low as possible. Actively open hips. Pull feet away from wall. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head back.
Cobra with Straight Knees10Shoulders down. Arms push diagonally back & up. Feet flexed push hips towards arms creating a even arch in lower back. Engage your hips!
Wide Half Split Arched30sec each side
Yoga Bridge20secPush hips forward. Even rounding of the back.
Knee Bridge Wall Taps2x3Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Knee Bridge Wall Walks2x4Lengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the whole time.
Bridge - Upper Back Activation4x
Bridge From Floor5x
Mexican Table Taps3x3

Back Cool Down

DemoExerciseReps/SetsHow to/Cues
Rounded Rehab Crunches10Go slow & round 1 vertebral at the time.
Heels to Sky10Straight up! Not in an angle. Stay in line!

Middle Split

DemoExerciseReps/SetsHow to/Cues
One Legged Pike Stretch on Back1x10 each leg
One Legged Pancake Stretch on Back1x1rep each
Hip Rotations1set, 10reps each sideFocus on keeping your leg at a 90° angle. Keep your standing leg straight and your body upright, only initiate the motion from the hip joint and work to make big circles. This should not feel easy!
Middle Split Opener1set, 10reps each sideKeep hips, knee and ankle in one line when setting up Then "sit" back and come back up to warm up and open up your hip
Assisted Middle Split Push ups with bent Knee1set, 10reps each sideKeep hips, knee and ankle of straight leg in one line. Make sure to keep your knee engaged to keep it safe! Now lower down deeper an pull back up. Try to engage your muscles to sink in and come back!
Middle Split with 1 Knee bent with elbows on yoga block1set, 1min each legElbows on Yoga Blocks. Keep hips, knee and ankle of straight leg in one line. Make sure to keep your knee engaged to keep it safe! Now lower down deeper an pull back up. Try to engage your muscles to sink in and come back!
Diamond Frog1min
Middle Split with both knees bent1set, 1minKeep both legs at a nice 90° angle. Rotate hip upwards as you sink deeper to flatten out lower back. You can use a wall to rest your feet against it and keep the angles correctly.
Middle Split with 1 Knee bent and straight upper body1set, 40sec each sideKeep hips, knee and ankle of straight leg in one line and knee engaged. Rotate hip upwards and slowly lower down.
Widest Pancake, Feet elevated on 2 blocks each40sec
Middle Split on back with elastic against wall with blocks between feet and wall1set, 1minVideo doesn't show blocks, but add blocks between feet and the wall
Middle Split on floor1set, 1 minKeep knees engaged at all time!! Hips, knees and ankles all in one line. Lower down as much as you can, and only start the "set" once you are at your lowest hold. Use elbows or chair for support with needed
Middle Split on elbows1set, 40secKeep knees engaged at all time!! Hips, knees and ankles all in one line. Lower down as much as you can, and only start the "set" once you are at your lowest hold. Use elbows or chair for support with needed
Laying Elastic Assisted Tilt40sec each side
Sitting middle split against wall with elastic behind back1minUse a strong band here! This will feel strange at first, just go into it slowly and place the band securely around your feet. As always: knees engaged!!
Middle Split on Back1set, 40secKeep hips knees and ankles in line
Alternating Deep Plie5x each side
Sitting Middle Split with Elastic behind the back1min
Straight to middle split on back1set, 10reps
Half Swimmer to elbows1set, 6repsIf this does not feel possible yet place some yoga blocks under your glutes to elevate yourself
Active Leg Rotations on Back with Elastic8x
Plank Frog with Elastic8x each side
Butterfly on Back with Elastic10x each side
Middle Split Kicks on Back with Elastic8x

You made it!

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.

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