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||30sec||Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.|
|Laying 1 Legged Hamstring Stretch - with Elastic||10x||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||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||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||20 sec|
|Active Runners Stretch Warm Up||10x||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!|
|Assisted 1 Legged Pike Stretch||30 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!|
|Standing Diagonal 1 Legged Pike Stretch||30 sec||Turn 1 leg out towards and move the foot towards the side. Keep the other foot facing front. Work on arching your lower back!|
|Runners Stretch||40 sec||Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked|
|Runners Stretch Pulses||10x|
|Side Runners Stretch||40 sec||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|
|Downward Dog||40 sec||Lock your knees and keep your heels on the floor. Push your shoulders towards your feet.|
|Demo||Exercise||Sets & Reps||How to/Cues|
|Standing Hip Circles||5 each direction each leg||Keep your hips and shoulders squared. Do not lift 1 side of your hips up. Keep ypour standing foot facing towards the front and supporting knee locked.|
|Deep Plie Chest to Wall||10x||Come as close to the wall as possible and externally rotate your legs. Push your hips towards the wall and your knees away.|
|Deep Plie Chest to Wall - Hold||30 sec||Come as close to the wall as possible and externally rotate your legs. Push your hips towards the wall and your knees away.|
|Half Middle Split||10x||Both knees, standing foot and pubic bone in line. Move side ways only.|
|Cleopatra||10x||Hips and shoulders squared and parallel to the floor. Use your back muscles to rise up. Work on moving the arch from your lower back into your hips.|
|Hip Opener||10x||Both feet pointed. While pushing hips back simoutaniously push chest towards the floor|
|Middle Split with Both Knees Bent||40 sec||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||8x||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 with Elastic||40 sec||Keep your knees fully locked to protect them from injuries.|
|Middle Split on Elevated Elbows||40sec||Fully lock your knees. Make sure both of your feet and hips are on 1 straight line. Elevate your forearms high enough so that your straight back is parallel to the floor.|
|Middle Split Push & Release||20 sec||Engage the inside muscles of your legs and push your feet into the floor. hold for a couple moment. Then relax and slide lower. Repeat for the indicated amount of time.|
|Half Butterfly||10x||Externally rotate the leg as soon as you open it. Keep your hips and shoulders parallel to each other and to the floor.|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!