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Warm up well and stay warm!

Flexibility

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! 

Start with 1 of these for

Warm Up

Hamstrings

DemoExerciseSets & RepsHow to/Cues
Half Wood Chopper20xKnees locked. Back is straight. Look at hands guiding the movement up.
Walking Pike20xBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Laying 1 Legged Hamstring Stretch - with Elastic10 + 10 holdPull 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!
Runners Stretch40secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch40secHips & 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 Table30secAnterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.
Runners Stretch Slides8xHips & 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.

Front Splits

DemoExerciseSets & RepsHow to/Cues
Half Split Prep30secHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split40secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall40secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Straight20secBack knee fully locked. Front knee above heel. Tuck your tailbone under for a posterior pelvic tilt. Back foot flexed but demi pointed with the heel facing the ceiling. Use this demi point to push the back leg towards the front and into the hip helping with the posterior pelvic tilt.
Half Split Reps10xHips & shoulders parallel to the floor. back knee fully locked every time. Use wall/chair for balance is necessary. Push hips down when you bend the knee. Fight to keep them down while extending the knee. Hips should not move at all and stay in a posterior pelvic tilt the whole time. Push the back heel forward pushing the back leg into the hip helping with proper hip positioning.
Front Split On Floor40secHips & shoulders squared & parallel to floor. Do not arch lower back. If you can not reach the floor use yoga blocks or chairs to elevate your hands. If you are touching the floor
Front Split On Floor HANDS ELEVATED ON YOGA BLOCKS40secUse Bllock in order to elevate your hands a bit from the floor

Back Warm Up

DemoExerciseSets & RepsHow to/Cues
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.
Upper Body Lifts - Hands by Hips10xHead stays in neutral position. Do not arch back but lift entire 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

Back Training

DemoExerciseSets & RepsHow to/Cues
Shoulder Stretch on Knees30secLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Active Sphinx10xPush 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 with Knees Bent against the Wall20 secHips 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 Taps8xLengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Bridge From Floor6xGo up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch.

Back Cool Down

DemoExerciseSets & RepsHow to/Cues
Superman2x15Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.
Rounded Rehab Crunches10xGo slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches10xGo slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together

Middle Splits

DemoExerciseSets & RepsHow to/Cues
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
Lotus Wave Combi10 +20 hold side
Hip Opener10xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split Slides8x1 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 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 on Back against the Wall - NO ELASTIC1 minDo this one without the elstic for now!
Middle Split on Floor40secFully lock your knees to protect them from bending. Make sure your feet and hips are in 1 straight line and keep your upper body parallel to the floor.
Middle Split Sit Ups10xIsolate the movement into the upper body. Lock the knees!
Middle Split on Back - Active15sec

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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