The more flexible you get the freer you will move

Hamstrings, Middle Splits & Back

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! 

Hamstrings & Middle Splits

DemoExerciseSets & RepsHow to/Cues
Half Wood Chopper20secKnees locked. Back is straight. Look at hands guiding the movement up.
Walking Pike30secBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Laying 1 Legged Hamstring Stretch - with Elastic10x 10sec 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!
Laying 1 Legged Pancake Stretch10x 10sec holdHips 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.
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
Side Runners Stretch Table30secHips and shoulders squared. Front leg locked and externally rotated. Anterior pelvic tilt with a sligthly arched back if possible. Pull your shoulderblades together in the back.
Deep Plie10xImagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.
Lotus Wave Combi10 waves & 20sec each side
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
Hip Opener10xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split Slides10x1 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 Wall WITHOUT ELASTIC1 minDo not use the elastic for this one!
Middle Split with 1 Knee Bent30secStraight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.
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!
Straight to Middle Split20 secKnees fully locked. Start the movement by externally rotating the legs. Keep the feet as close to the floor as possible at all times and open the legs until both feet and the hips are on 1 line.

Back Warm up

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
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.
Reverse Half Snow Angel10x90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Cat n Cow10xArch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!
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 Knees30 secLook 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 Wall30 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 Floor8xGo up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch.
Bridge - Upper Back Activation4x
Knee Bridge Wall Walks6xLengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the whole time.

Back Cool Down

DemoExerciseSets & RepsHow to/Cues
Superman10xHead 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.

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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