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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastics - Front Flies in 5 Angles | 1x8-12 each | ||
| Elastics - Back Flies in 5 Angles | 1x8-12 each | ||
| Elastics - Outward External Rotations | 2x8 each side alternating | ||
| Elastics - Upward External Rotations | 2x8 each side alternating |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Scapular Pull Ups - Legs Parallel | 1x8 | ||
| Skin The Cat | 2x3 | ||
| Band Assisted Front Lever Hold on Bar - Tuck | 2x10sec | ||
| Band Assisted Bar Back Lever Reps - Advanced Tuck | 2x6 | ||
| Sliding Bar Front Lever Row | 3x3 | ||
| Bar Back Lever Negative - Advanced Tuck | 3x2 | ||
| Band Assisted Muscle Up | 3x1 | ||
| Downward Dog HSPU - Elevated Feet | 2x10 | Elevate your feet for increased pressure on your hands.Bring your shoulders on top of your hands and lean into your hands to place significant pressure into them before your start your movement. Keep your shoulders on top of your hands between reps.Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. | |
| Ring Pull Ups | 2x8 | ||
| Ring Dips | 2x8 | Start with your shoulders depressed, elbows locked and body in a straight position. Look towards the front!Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out. If your shoulder mobility allows it go even lower.Use strength! Do not kip or swing to create momentum!Lock your elbows on top and externally rotate your hands. | |
| Walking Lean Push Ups | 2x4 | Lower down from a regular push up position. Now walk your feet towards the front to bring your shoulders towards the front and push back up. Then walk back to your starting position. Engage your core to keep your body from toes to head stable.Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination.When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a sligthly diagonal line.Externally rotate your hands to ease the pressure on the wrists. | |
| Leg & Elastic Assisted Front Lever Pulls on Bar | 3x6 | ||
| Hanging Knee and Hip Raises | 2x8 | ||
| Valentines Day Walk Up Special | 10x | Engage your core and create 1 straight line from your feet all the way through your neck.Separate the movements to stay clean and efficient.Do not allow your body to swing from side to side.Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Wood Chopper | 30sec | Place your feet on the floor more than shoulder width apart and parallel to each other.Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt.Delay your chest raising up and look at your hands as they guide the upwards movement.Keep your knees fully locked at all times. | |
| Standing 1 Legged Pike Table | 30sec each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Place your weight equally between both feet.Lock both of your knees and keep them locked at all times.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
| Runners Stretch | 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.Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty. | |
| Runners Stretch Waves | 8x each side | Reach your hands far towards the front before pulling them up.Squeeze your belly button towards your toes.Let your hands guide the movement. Arch your back as you come up.Place your hips on top of your back knee. | |
| Half Split | 40sec each side | Focus on your posterior pelvic tilt first. Do not allow your lower back to arch.Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.Push your hips towards your front foots heel.Keep your shoulders low and squared with your hips. | |
| Half Split Back Knee Bent Against the Wall | 40sec each side | Focus on your posterior pelvic tilt first. Do not allow your lower back to arch.Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.Push your hips towards your front foots heel whilst assuring that your hips and shoulders stay squared. Your back foot needs to point upwards and not out towards the side.Keep approximately the length of one palm of a hand distance to the wall with your back knee. Adjust this distance if needed for comfort and place your knee on something soft like a thick mat or or a pillow. | |
| Set. Perform all following exercises with no rest back to back on one side. | Set : | ||
| Half Split Back Knee Straight | 10sec | Start by fully locking your back knee before bringing your upper body in an upright position and pushing your hips down. Keep your back knee fully locked the entire time.Tuck your tailbone under and focus on the posterior pelvic tilt.Flex your back foot on the floor and gently extend it to push your back leg into your hips helping with the posterior pelvic tilt.Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out. | |
| Runners Stretch Pulses | 10x | 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.Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty. | |
| Half Split Reps | 10x | Fully locking the knee in each rep is at the highest priority. Adjust your hip height accordingly."As you release tension from your back knee push your hips down and into a posterior pelvic tilt. When you lock the knee back up fight to keep your hips low and to hold the posterior pelvic tilt. In an ideal world your hips would not move as you extend the knee."Go slow and stay in full control as you place the knee back on the floor. Do not smash your knee into the ground.Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out. | |
| End set. Now repeat on the other side | End of set | ||
| Block Assisted Front Split on Floor | 40sec each side | Keep your hips and shoulders perfectly squared and parallel to the floor. Do not allow your body to rotate or to turn out.Keep your lower back straight by pushing your hips towards the posterior pelvic tilt. Sit equally between both legs.Elevate your hands on blocks to assure perfect alignment.Engage your back leg like you were trying to straighten it. Make sure the back heel is pointing towards the ceiling. | |
| Half Split Kicks | 6x each side | ||
| Half Split Back Knee Straight | 20sec each side | Start by fully locking your back knee before bringing your upper body in an upright position and pushing your hips down. Keep your back knee fully locked the entire time.Tuck your tailbone under and focus on the posterior pelvic tilt.Flex your back foot on the floor and gently extend it to push your back leg into your hips helping with the posterior pelvic tilt.Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Foam Roll your Back | As needed | ||
| Bent Knee Windshield Wipers | 8x each side | ||
| Hamstring Bridges | 10x | ||
| Half Snow Angels | 4x each side | ||
| Shoulder Opener on Knees | 40sec | 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 hips and not right underneath them.Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch. | |
| Active Sphinx | 8x | Start with your elbows by your chest and your forearms parallel to each other.Use your back muscles to rise up whilst keeping your belly button and rib cage on the floor.With your hands firmly on the ground pull your body gently towards the front in the sphinx position as if you were trying to create distance between your ribs.Keep your shoulders low and squeeze your shoulder blades behind your back. | |
| Klaritas Morning Stretch | 6x | ||
| Foam Roller Sphinx | 8x | Start with your elbows on the roll and your palms facing each other. With straight arms with pull into the highest position possible before pulling the elbows back.Keep your elbows close to your body as you pull them back. Engage your back to keep your upper body at a consistent height.Keep your shoulders low and head in a neutral position.Engage your legs and keep your feet about hip width apart. | |
| Cobra - Reps | 8x | Start with your hands next to your chest and use your back muscles primarily to rise up.Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged.One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your head, followed by your chest, mid and finally lower back creating an arch from the very beginning.Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible. | |
| Cobra - Hold | 40sec | Start with your hands next to your chest and use your back muscles primarily to rise up.Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged.One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your head, followed by your chest, mid and finally lower back creating an arch from the very beginning.Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible. | |
| Cobra with Knees Bent against the Wall | 40sec | Start with your knees touching the wall behind you. Keep your feet hip width apart and relaxed on the wall the entire time.Rise up arching one part of your back at the time lifting everything but the hips off the floor.Place your hands slightly further front than in a regular cobra in order to create and even arch throughout your entire back.Keep your shoulders down. | |
| Knee Bridge Wall Taps | 8x | ||
| Knee Bridge Wall Walk | 2x15sec | ||
| Bridge From Floor | 2x15sec | Before you begin place your feet shoulder width apart on the floor with your heels as close to your glutes as possible.Rise up through a hamstring first before extending the elbows.Push your hips towards the ceiling. Keep equal weight between your hands and shoulders to create an even arch.Pull your head back as if you were trying to look at your heels. | |
| Superman | 10x | Lift both your arms and legs equally and as high as possible.Squeeze for a moment on top of the lift.Lock your knees and elbows fully.Lift your head with your upper body and gaze at your hands. | |
| Rounded Rehab Crunches | 10x |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!