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||Sets & Reps||How to/Cues|
|1 Legged Good Morning||5x each side||Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.|
|Walking Pike||40 sec||Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.|
|Assisted 1 Legged Pike Stretch||40 sec||Legs hip width apart. Feet pointing towards the front with locked knees. Lower back is straight or even arched. Work on your anterior pelvic tilt to lengthen the hamstrings!|
|Assisted 1 Legged Pike Stretch - Active||30 sec|
|Assisted 1 Legged Pancake Stretch||40sec|
|Laying 1 Legged Hamstring Stretch - with Elastic||10x each side||Pull your knee as close as possible to the chest and keep it there the whole time. Make sure to fully lock your knee every time!|
|Laying 1 Legged Hamstring Stretch with Elastic - Hold||20 sec each side||Fully lock your knees and pull the foot twards your face. Keep your shoulders and both hips on the floor & squared.|
|Laying 1 Legged Pancake Stretch||10x each side||Hips and shoulders stay squared. Do not externally rotate the bottom leg. Pull the bent knee up towards the chest and out sideways towards your armpit. Do not allow the knee to move away from this position while you extend it.|
|Laying 1 Legged Pancake Stretch - Hold||20sec each side|
|Runners Stretch - Block Assisted||40sec each side|
|Runners Stretch Pulses - Block Asissted||10x each side|
|Side Runners Stretch||40sec each side||Hips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked|
|Side Runners Stretch Pulses||10x each side|
|Active Runners Stretch Warm Up||20sec each side||Lock your knee fully every time and pull the toes of your front foot towards your face. Work on arching your back and your anterior pelvic tilt!|
|Runners Stretch||40sec each side||Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked|
|Demo||Exercise||Sets & Reps||How to/Cues|
|Half Middle Split||10x each side||Both knees, standing foot and pubic bone in line. Move side ways only.|
|Half Middle Split Hold||20 sec each side||Both knees, standing foot and pubic bone in line. Push the side of the hip where the knee touches the floor diagonally down|
|Dead Bug Circles||10x each direction||Pull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times|
|Hip Opener||10x each side||Both feet pointed. While pushing hips back simoutaniously push chest towards the floor|
|Middle Split with Both Knees Bent||2x 40sec||Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.|
|Middle Split Slides||10x each side||1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.|
|Middle Split on Back against Wall||1 min||Lock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low.|
|Assisted Middle Split at Wall||2x 30sec||Keep your upper body parallel to the floor. Lean your hips back against the wall. Place your elbows on the chair for reduced pressure.|
|Straight to Middle Split||10x||Knees fully locked. Start the movement by externally rotating the legs. Keep the feet as close to the floor as possible at all times and open the legs until both feet and the hips are on 1 line.|
|Prep for Swimmer with Elevated Hips||10x||Open your legs dynamically. arch your back on the way down. Let your chest guide your movement. Externally rotate your legs.|
|Pancake with Elevated Glutes||30 sec|
|Sitting Single Leg Pancake with Elastic||30sec each side|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!