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! Also if you’d rather go through your program offline, download the pdf version here. Looking for your Dashboard? Find it here.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridge Push Outs | 3x10 | Place your feet hip wide apart and connect your knees with an elastic. Push your hips up but do not arch your back. Keep your high while opening them against the elastic. | |
| Externally Rotated Hamstring Bridges | 3x10 | Posterior pelvic tilt when you push your hips up. Place the outside of your feet on the floor during this hamstring bridge. | |
| Laying Pissing Dog | 3x10 | ||
| Urinating Dog Combi | 3x10 | ||
| Internal & External Hip Rotations with Elastic | 3x10 | Keep your working leg just under 90 degrees bent and plant the other foot firmly into the floor. Keep your foot fully flexed. | |
| Adductor Leg Raises on Side | 1x10 | ||
| Half Split Prep | 2x1min each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee. |
8-12 min of low impact cardiovascular activity such as light jogging, rope skipping etc. NOT NECESSARY IF WARM AFTER TRAINING
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridge | 1set, 8 reps | ||
| Half Snow Angel with Upper Body | 1set, 10reps | ||
| Half Snow angel with lower body | 1set, 8rep | ||
| Cat and cow | 1set, 10reps | Start in a kneeling position and arch and hollow your whole back | |
| Y to W Lifts | 1set, 10reps | ||
| Shoulder Warm Up With Rope | 1x6 | ||
| Shoulder Stretch at Wall with Elastic | 15x | ||
| Chest to Wall Shoulder Opener | 2x10 | ||
| Shoulder stretch on Knees | 1set. 30sec | ||
| Chest Opener with Interlocked Fingers | 30sec | ||
| Laying Shoulder Stretch with Strap | 30sec | ||
| Klaritas Extended Morning Stretch | 6x | Put your chest on the floor as close as possible to the knees during the first move. Head guides the movement. Knees are static in one place. Do not allow them to move | |
| Cobra | 1set, 10reps & 40sec hold | ||
| Cobra with Straight Knees | 2x 30sec hold | Now instead on reps, it's time for a hold! | |
| Cobra with bent knees against wall | 1set, 30sec hold | Set up in front of the wall with your legs. | |
| Foam Roller Sphinx | 10x | ||
| Knee Bridge Wall Walks | 1set, 6reps | ||
| Bridge From Floor | 1x5 | ||
| Elastic Assisted Bridge with Elevated Feet | 3x2 | ||
| Easy Bridge Wall Walks for warm up | 2x | down to the floor and back up without pushing the wall. this is for warm up only | |
| Bridge Wall Walks | 3x3 | ||
| Bridge Upper Back Activation | 5x | ||
| Elbow Bridge | 3x | Don't push or do anything crazy for now. Go up to the bridge, bring your forearms to the floor, hold it there for a moment and work your way back. That's all. | |
| Half Split Back Knee Bent Wall Walks | 5x each side | ||
| Mexican Table Taps | 3x2 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hip Circles on Back | 1set each leg, 6reps each direction | ||
| Middle Split Half Split | 1set, 10reps & 10sec hold | ||
| Middle Split Opener | 10reps each side | ||
| Assisted Middle Split Push Ups with 1 Knee Bent | 10reps each side | ||
| Middle Split both knees bent | 55sec & 55sec active | ||
| Middle Split with both Knees Bent & straight Upper Body | 2x45sec | ||
| Alternating Frog Knee Up | 8x each side | ||
| Middle Split with 1 knee bent | 55sec each leg | ||
| Middle Split with 1 knee bent and straight upper body | 55sec each leg | ||
| Laying Elastic Assisted Tilt | 15 sec each side | ||
| Middle Split | 1min15sec | ||
| Sitting Middle Split Chair Torture Crawls | 1x40sec crawling back and forth | ||
| Middle Split With Elastic Behind the back on back | 1x1min15sec | ||
| Straight to Middle split on back | 10reps | ||
| Middle split hold on back | 55sec | ||
| Half Swimmer To Elbows | 4reps | Yoga block under glutes!! | |
| Wide Pancake with feet elevated on yoga blocks | 40sec | ELEVATE EACH FOOT ON 1 BLOCK |
Do everything on one side then everything on the other side
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 1 Legged Good Morning | 1set, 6reps each side | ||
| Laying 1 Legged Pike Stretch | 1set, 10reps + 10sec hold | ||
| Sitting 1 legged Pike stretch | 10reps | ||
| 1 legged pike stretch on back | 10reps each leg | ||
| Prep for half split | 30sec | ||
 | Half split back knee bent against wall | 30sec | |
| DO ALL FOLLOWING EXERCISES BACK TO BACK WITHOUT BREAK | |||
| Runners Stretch | 30sec | ||
| Runners Stretch | 20sec | ||
 | Half Split Back knee straight | 30sec | |
| Runners Stretch Pulses | 10reps | ||
| Half Split Reps | 10x | Knee fully locked every time. Hips stay low! | |
| NOW REPEAT ON OTHER SIDE | |||
| Half Split Back Knee Straight - Arched | 15 sec each side | ||
| Front Split Back Knee Bent against Wall and FRONT FOOT ELEVATED!! | 40sec each side | ||
| Split from floor | 40sec | ||
| Split Reps - Back Foot Elevated | 10x | ||
| Front Split Both Feet Elevated on Yoga Blocks | 20sec each side | Use yoga blocks on each side to support your hands! | |
| Front Split Front Foot Elevated - Arched | 3x each side | owards the back leg with the right arm up. Straighten your back knee fully. Push your left arm into the blocks! | |
| Elevated Front Split Back Knee Bent against the Wall - Arched | 30sec each side | ||
| Front Split Push ups | 1x8 each side |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!