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 | Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Dead Bug Circle | 5x each direction | Draw big circles with your knees to create movement inside your hip joint.Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement.Hold your hips in a neutral position and keep your lower back on the floor at all times.Keep your shoulders depressed and squared with your hips. | |
| Alternating Plie | 10x | Keep your hips low as you swap between the plie and the half kneeling position.Especially when returning to the plie your knee needs to guide the movement. First place the knee and only allow the hips and upper body to follow after.In the deep plie your knees need to be in line with the hips, 90 degree bent and on top of the feet.Externally rotate your feet so that your toes point towards the outside. | |
| Deep Plie - Chest to Wall | 10x | Come as close to the wall as possible and externally rotate your legs so that your toes are pointing outwards.Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet.Push your hips towards the wall and your knees away.Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep. | |
| Deep Plie - Back to Wall | 10x | Come as close to the wall as possible and externally rotate your legs so that your toes are pointing outwards.Slide your back on the wall and actively push your knees towards the wall.Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep. | |
| Cossack Bottom Swap Chest to Wall | 5x each way | Come as close to the wall as possible and externally rotate your legs so that your toes are pointing outwards.Extend your arms overhead and place your hands on the wall for balance.Place the entire foot of the bent knee on the floor.Fully lock and externally rotate your opposite leg so that the straight knee is pointing towards the ceiling. | |
| Walking Pike - Assisted | 20sec | Reach with your chin towards the floor in front of you and work on pulling your belly button towards your big toe to help straighten out your back. Squeeze into a deeper stretch with every step.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. | |
| Standing 1 Legged Pike Stretch - Assisted | 40 sec | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Lock both of your knees and keep them locked at all times.Make sure both of your feet point towards the front but do not place them on the same exact line.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
| Standing Diagonal 1 Legged Pike Stretch - Assisted | 40 sec | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Place your front foot out towards the side but keep it pointing towards the front.Lock both of your knees and keep them locked at all times.Work on keeping your hips and shoulders squared. | |
| Laying 1 Legged Hamstring Stretch - with Elastic | 10x each side | Keep your hips and shoulders squared with your bottom leg. Engage the bottom leg and make sure the knee is pointing upwards.Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high.Fully lock the knee in each rep and flex your foot.Keep your back straight and work on locking your opposite knee. | |
| Laying 1 Legged Hamstring Stretch - Hold with Elastic | 20 sec | Fully lock your knee and pull the foot towards your face.Keep your hips parallel to the floor and squared with your shoulders.Lock your extended knee fully and make sure it points towards the ceiling.With every exhale slide into a deeper stretch. | |
| Laying 1 Legged Hamstring Stretch - PNF with Strap | 4 cycles of 5sec engage and 5sec relax | During the contraction phase of the exercise engage your hamstring gently by pushing the leg into the band. This should not create a strong visual change in position.Mind muscle connection is key. Use the activation phase to become 1 with your hamstring. Pre fatigue it and then actively relax it during the stretch part of the exercise.Lock both of your knees and do not externally rotate your legs.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
| Runners Stretch - Assisted | 30 sec each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.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. | |
| Active Runners Stretch Warm Up Taps | 8x each side | Arch your back and focus on the anterior pelvic tilt first.As you come back up first extend the knee to gently build tension before raising the upper body.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee. | |
| Runners Stretch Pulses - Assisted | 10x each side | Pull your hips into an anterior pelvic tilt as you flex your foot to lengthen your hamstring from both ends.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. | |
| Runners Stretch Slide - Assisted | 6x each side | Focus on the details here as they will significantly change what this exercise does for you! The main focus lays on the moment when you pull your hips back up. The aim here should not be to push low into a front split but to lengthen and stretch the hamstring as you pull back up.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. | |
| Half Middle Split | 10x each side | Keep both of your knees, shoulders, the standing foot and your hips in 1 line.Push your opposite hip down towards the heel of the standing foot.Move sideways only.Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee. | |
| Elastic Assisted Half Middle Split - Hold | 20 sec each side | Attach the band next to you and step into it. In your deepest position the band needs to be parallel to the floor.Keep both of your knees, shoulders, the standing foot and your hips in 1 line.Push your opposite hip down towards the heel of the standing foot.Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee. | |
| Hip Opener | 10x each side | Start with both knees, your hips and the foot of the extended leg in 1 line.Push both your glutes and chest towards the floor.Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back.Place the hand of the bent knee not in front of the knee but slightly further in. | |
| Cleopatra | 8x each side | Work on keeping both hips connected to the floor as you arch back.Use your back muscles to rise up.Work on moving the arch from your lower back into your hips.Keep your foot as close to the floor as possible as you move the knee up and back down. | |
| Frog | 30sec | Place both knees and your hips in 1 precise line.Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent.With every exhale slide into a deeper stretch. | |
| Frog - PNF | 4 cycles of 5sec engage and 5sec relax | During the engaging part contract your inner thigh muscles gently to push your knees against the floor as if you were trying to close your legs. During the release part relax your muscles and slide into a deeper stretch.Place both knees and your hips in 1 precise line.There should be rarely any visual movement during the engagement part of the exercise.Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles. | |
| Frog - Rocking | 30 sec | Place both knees and your hips in 1 precise line.Gently push into a deeper stretch by rocking your hips back and front.Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent. | |
| Middle Split on Back against Wall with Elastic | 30 sec | Fully lock both knees. Engage your quads to protect your knees from injuries!Place your heels, the bottom of your knees and your seat bones against the wall.Keep your back straight and relax your head on the floor.Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale. | |
| Butterfly on Back | 4x each | Externally rotate your leg as soon as it begins to move.Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip opposite to the moving leg. Do not allow it to rise up.Keep your feet as close as possible to the floor.Fully lock your knees. |