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Front Split & Back Flexibility

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 |  Front Split & Back Workout

Front Split

DemoExerciseReps/SetsHow to/Cues
Walking Pike
40sec
The anterior pelvic tilt is the most important part of this exercise.
As you move your foot pull your toes up towards your chin and flex your foot.
Keep your knees locked and shoulders squared with the hips at all times.
Laying 1 Legged Hamstring Stretch
10x each side
Hold the working knee at a consistent distance to your chest. Do not move it away from you as you extend the leg.
Fully lock the knee in each rep and flex your foot.
Keep your back straight and keep the opposite knee locked.
Laying 1 Legged Hamstring Stretch - Hold
30sec each side
Fully lock your working knee, flex the foot and pull it towards your chest.
Keep your shoulders depressed and on the floor.
Keep your back straight and keep the opposite knee locked.
Half Split
1min each side
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
1min each side
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.
Runners Stretch Pulses
8x each side
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 Set
Perform all following exercises back to abck without break on one side. Repeat on the other side after
Runners Stretch
30sec
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.
Half Split Back Knee Straight
30sec
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
30sec
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.
Half Split Reps
10x
"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.
Extended Runners Stretch Slide
Guide the backwards movement with your hips. First flip them into an anterior pelvic tilt. Then push your heel into the floor as you pull back lengthening the hamstring from both ends.
Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up.
Fully lock your front knee and push the bottom of the knee towards the floor.
Front Split
1min
Keep your lower back straight by pushing your hips towards the posterior pelvic tilt. Sit equally between both legs.
Engage your back leg gently like you were trying to straighten it.
Make sure the heel of the back foot is pointing towards the ceiling and the leg is going straight towards the back.
End Half Split Set
Now repeat on the other side
Front Split Back Knee Bent in Corner
1min each side



Front Split - Back Knee Elevated
1min each side
Use 2 blocks
Front Split Reps - between Blocks
8x each side
2 blocks under each foot

Back Warm Up

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridge
10x
Push your heels into the floor raising your hips and entire back.
Keep your knees stable and in a constant distance from each other.
In the top position create a straight line from your neck all the way to your knees. Do not arch.
Bent Knee Windshield Wiper
5x each side
Bring your heels as close to your glutes as possible.
Work on keeping your knees together and both shoulders on the floor as you slowly lower your knees to the side.
Exhale as you lower your legs and do not forcefully push them down.
Half Snow Angel
5x each side
Keep your knees on the floor and connected with each other throughout the entire duration of the exercise.
Watch the hand as you draw far reaching half circles and work on keeping your fingers connected with the floor.
Do not allow your hips to drop back or your immobile arm to move.
Cat n Cow
10x
Focus on mobilizing your entire spine from the neck all the way to your hips.
As you round your back push your hands into the floor and away from you to further round your back.
Imagine pulling the floor towards your knees to support your back for a deeper arch.

Back Stretches

DemoExerciseReps/SetsHow to/Cues
Cat n Cow
6x
Focus on mobilizing your entire spine from the neck all the way to your hips.
As you round your back push your hands into the floor and away from you to further round your back.
Imagine pulling the floor towards your knees to support your back for a deeper arch.
Cat n Cow - Elastic Assisted
8x
Place the band around your back with your hands inside it. Use the band not just to create a bigger arch but also as a target to analyze where to arch and where to round.
As you round your back push your hands into the floor and away from you to further round your back.
Imagine pulling the floor towards your knees to support your back for a deeper arch.
Active Sphinx
8x
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 for a moment before lowering back down. Fully extend your elbows between each rep.
Shoulder Opener on Knees
40sec
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.
Chest Opener on Knees at Wall
40sec



Cobra - Reps
8x
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 hands and head 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 Bent Knees - against the Wall
40sec
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.
Yoga Bridge
2x20sec



Knee Bridge Wall Walk - to Floor
4x
In small alternating steps slowly walk your hands down the wall towards the floor. Work on keeping your hips above your knees for as long as possible.
When you reach your final position extend your arms, apply pressure and push your hips and ribs up creating an even greater arch.
Focus just as much on the way back. Take small steps and replace your hips above the knees as early as possible. Go especially slow and straighten your entire back chain in reverse order bringing the hands and head back last. Look back towards the wall for as long as possible.
Half Split Back Knee Straight - Arched
2x20sec each side



Bridge Wall Walk
2x5



Knee Bridge Ring
4x
Half Split Back Knee Bent - Arched Walk & Hold
20sec each side
Wall Bridge Step
2x2 each leg
Hollow Back Wall Tap to Straddle
3x2
Bridge Table Tap
3x4
With your hands guiding the movement reach back opening each part of the back 1 section at the time to its fullest potential. Return back to your starting position in the opposite order. Your hands should be the last thing that comes up. Look back as early as possible on the way down and continue to look back for as long as possible on the way back up.
Keep your knees locked, avoid pushing your hips out towards the front, stay in control at all times and do not place any weight on your hands at the bottom of the movement.
Adjust the height of the box to match your current level of flexibility. Keeping form quality high is significantly more important than depth and range of motion. Decrease the height of the box slowly over time and do not make sudden changes.

Back Cool Down

DemoExerciseReps/SetsHow to/Cues
Upper Body Lifts - Hands behind Head10xInterlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times.
Half Superman10xKnees & elbows locked. Lengthen spine as much as possible. Head in neutral position! Don't just lift up but also away from your center.
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
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