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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!
Runners Stretch Pulses8x
Side Runners Stretch40sec each sideHips & 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
Runners Stretch Slides10x each sideHips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.

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 Wall2x1min
Middle Split Slides10x each side1 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.

Back

DemoExerciseReps/SetsHow to/Cues
Half Split40sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall40sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Hamstring Bridges10xDo not arch lower back. Feet and Knees Hip width apart.
Bent Knee Windshield Wipers10xFeet pointed close to glutes. Knees stay together at all times.
Half Snow Angels10x90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Superman10xHead in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.
Shoulder Warm Up with Elastic10xDo not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back
Shoulder Opener on Knees30secLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Shoulder Opener at Wall30secBefore pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall.
Cat n Cow10xArch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!
Active Sphinx10cPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Cobra - Reps10xUse 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 - Hold30secUse 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 Wall40sec holdHips 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.
Knee Bridge Wall Taps10xLengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Rounded Rehab Crunches10xGo slow & round 1 vertebral at the time.
Rocking Boat Abs20sec
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