fbpx
Happy Stretching!

Training Program

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.

Hip Rehab

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridge Push Outs3x10Place 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 Bridges3x10Posterior pelvic tilt when you push your hips up. Place the outside of your feet on the floor during this hamstring bridge.
Laying Pissing Dog3x10
Urinating Dog Combi3x10
Internal & External Hip Rotations with Elastic3x10Keep 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 Side1x10
Half Split Prep2x1min each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.

Warm up

8-12 min of low impact cardiovascular activity such as light jogging, rope skipping etc. NOT NECESSARY IF WARM AFTER TRAINING

Back

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridge1set, 8 reps
Half Snow Angel with Upper Body1set, 10reps
Half Snow angel with lower body1set, 8rep
Cat and cow1set, 10repsStart in a kneeling position and arch and hollow your whole back
Y to W Lifts1set, 10reps
Shoulder Warm Up With Rope1x6
Shoulder Stretch at Wall with Elastic15x
Chest to Wall Shoulder Opener2x10
Shoulder stretch on Knees1set. 30sec
Chest Opener with Interlocked Fingers30sec
Laying Shoulder Stretch with Strap30sec
Klaritas Extended Morning Stretch6xPut 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
Cobra1set, 10reps & 40sec hold
Cobra with Straight Knees2x 30sec holdNow instead on reps, it's time for a hold!
Cobra with bent knees against wall1set, 30sec holdSet up in front of the wall with your legs.
Foam Roller Sphinx10x
Knee Bridge Wall Walks1set, 6reps
Bridge From Floor1x5
Elastic Assisted Bridge with Elevated Feet3x2
Easy Bridge Wall Walks for warm up2xdown to the floor and back up without pushing the wall. this is for warm up only
Bridge Wall Walks3x3
Bridge Upper Back Activation5x
Elbow Bridge3xDon'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 Walks5x each side
Mexican Table Taps3x2

Middle Split

DemoExerciseReps/SetsHow to/Cues
Hip Circles on Back1set each leg, 6reps each direction
Middle Split Half Split1set, 10reps & 10sec hold
Middle Split Opener10reps each side
Assisted Middle Split Push Ups with 1 Knee Bent10reps each side
Middle Split both knees bent55sec & 55sec active
Middle Split with both Knees Bent & straight Upper Body2x45sec
Alternating Frog Knee Up8x each side
Middle Split with 1 knee bent55sec each leg
Middle Split with 1 knee bent and straight upper body55sec each leg
Laying Elastic Assisted Tilt15 sec each side
Middle Split1min15sec
Sitting Middle Split Chair Torture Crawls1x40sec crawling back and forth
Middle Split With Elastic Behind the back on back1x1min15sec
Straight to Middle split on back10reps
Middle split hold on back55sec
Half Swimmer To Elbows4repsYoga block under glutes!!
Wide Pancake with feet elevated on yoga blocks40secELEVATE EACH FOOT ON 1 BLOCK

Left and Right Split

Do everything on one side then everything on the other side

DemoExerciseReps/SetsHow to/Cues
1 Legged Good Morning1set, 6reps each side
Laying 1 Legged Pike Stretch1set, 10reps + 10sec hold
Sitting 1 legged Pike stretch10reps
1 legged pike stretch on back10reps each leg
Prep for half split30sec
Half split back knee bent against wall30sec
DO ALL FOLLOWING EXERCISES BACK TO BACK WITHOUT BREAK
Runners Stretch30sec
Runners Stretch20sec
Half Split Back knee straight30sec
Runners Stretch Pulses10reps
Half Split Reps10xKnee fully locked every time. Hips stay low!
NOW REPEAT ON OTHER SIDE
Half Split Back Knee Straight - Arched15 sec each side
Front Split Back Knee Bent against Wall and FRONT FOOT ELEVATED!!40sec each side
Split from floor40sec
Split Reps - Back Foot Elevated10x
Front Split Both Feet Elevated on Yoga Blocks20sec each sideUse yoga blocks on each side to support your hands!
Front Split Front Foot Elevated - Arched3x each sideowards 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 ups1x8 each side

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! 

WordPress Lightbox