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Let's get lose!

Flexibility

Hamstrings

DemoExerciseReps/SetsHow to/Cues
Walking Pike Progression20x
Half Wood Chopper20xKnees locked. Back is straight. Look at hands guiding the movement up.
Standing 1 Legged Pike Stretch2x40secKnees locked. keeo your hips and shoulders squared and parallel to the floor.
1 Legged Good Morning Table30secBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while holding you rupper body parallel to the floor..
Laying 1 Legged Hamstring Stretch on Back with Elastic - Hold2x40secFully lock your knees and pull the foot twards your face. Keep your shoulders and both hips on the floor & squared.
Runners Stretch2x30secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Doorway Hamstring Rehab Stretch30sec
Active Runners Stretch7xLock 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!

Hips

DemoExerciseReps/SetsHow to/Cues
Deep Plie10xImagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.
Alternating Plie10xKnee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
Dead Bug Circles10xPull 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
Side Lunge Table40secBoth feet are facing towards the front. Place your hips in an anterior pelvic tilt and shift them towards the back.
Lotus Stretch Back Against Wall40secHeels as close to the hips as possible. Entire back is straight and touches the wall.
Half Middle Split Hold40secBoth knees, standing foot and pubic bone in line. Push the side of the hip where the knee touches the floor diagonally down
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
Middle Split with Both Knees Bent40secBoth 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 with Both Knees Bent - Active30secBoth knees and hips on 1 straight line. Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition.
Hip Opener8xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Cleopatra Developpe7xExternally rotate the moving leg as early as possible. Keep your shoulders and hips as parallel as possible
Middle Split on Back against Wall40sec
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