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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Pike | 2x20sec | 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. | |
| Squatting Pike Warm Up | 8x each side | Keep your upper body straight as you bend your knees to touch the floor. Separate your movement.Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement.Fully lock your knees in each rep.Exhale as you straighten your knees and squeeze your belly button towards your shin. | |
| Standing 1 Legged Pike Table | 20sec each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Place your weight equally between both feet.Lock both of your knees and keep them locked at all times.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
| Half Split | 30sec each side | Focus on your posterior pelvic tilt first. Do not allow your lower back to arch.Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.Push your hips towards your front foots heel.Keep your shoulders low and squared with your hips. | |
| Half Split Back Knee Bent Against the Wall | 30sec each side | Focus on your posterior pelvic tilt first. Do not allow your lower back to arch.Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.Push your hips towards your front foots heel whilst assuring that your hips and shoulders stay squared. Your back foot needs to point upwards and not out towards the side.Keep approximately the length of one palm of a hand distance to the wall with your back knee. Adjust this distance if needed for comfort and place your knee on something soft like a thick mat or or a pillow. | |
| Runners Stretch | 30sec 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. | |
| Runners Stretch Reaches | 8x each side | Lower your upper body and reach forward with your hands lengthening as much as possible.In the same moment focus on your anterior pelvic tilt. Work on arching your lower back as you reach forward.Keep your hips on top of the back knee at all times.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 Reps | 8x each side | Focus on the anterior pelvic tilt first. Do not aim to bring your forehead to your knee. Instead reach with your belly button towards your big toe. Look towards the front at all times.Keep your hips on top of the back knee at all times.Lengthen your hamstring from both ends by flexing your front foot.Lock the front knee and push the bottom of the knee towards the floor. | |
| Set. Perform all following exercises with no rest back to back on one side. | |||
| Half Split Back Knee Straight | 20sec | Start by fully locking your back knee before bringing your upper body in an upright position and pushing your hips down. Keep your back knee fully locked the entire time.Tuck your tailbone under and focus on the posterior pelvic tilt.Flex your back foot on the floor and gently extend it to push your back leg into your hips helping with the posterior pelvic tilt.Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out. | |
| Runners Stretch Pulses | 8x | 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. | |
| Wall Assisted Half Split Reps | 8x | Fully locking the knee in each rep is at the highest priority. Adjust your hip height accordingly."As you release tension from your back knee push your hips down and into a posterior pelvic tilt. When you lock the knee back up fight to keep your hips low and to hold the posterior pelvic tilt. In an ideal world your hips would not move as you extend the knee."Go slow and stay in full control as you place the knee back on the floor. Do not smash your knee into the ground.Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out. | |
| End set. Now repeat on the other side | |||
| Front Split Reps with Elevated Hands | First hold your Front Split for 10sec. Then perform 10 reps | In your front split engage your back leg to straighten the knee and lift if off the floor."As you release tension from your back knee push your hips down. Fight to keep your hips low as you lock the knee lifting it back off the floor. In an ideal world your hips do not move when you extend the knee."Elevate your hands on blocks to assure perfect alignment.Fully lock your back knee in each rep. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Bent Knee Windshield Wipers | 10x each side | ||
| Hamstring Bridges | 10x | ||
| Half Snow Angels | 10x each side | ||
| Shoulder Opener on Knees | 2x20sec | Place your hands until your wrists about shoulder wide apart on a box in front of you. Look at your hands.Lock your elbows and slightly depress your shoulders.Place your knees far enough so they are behind the hips and not right underneath them.Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch. | |
| Lat & Back Opener | 6x each | ||
| Foam Roller Sphinx | 1x6 | Start with your elbows on the roll and your palms facing each other. With straight arms with pull into the highest position possible before pulling the elbows back.Keep your elbows close to your body as you pull them back. Engage your back to keep your upper body at a consistent height.Keep your shoulders low and head in a neutral position.Engage your legs and keep your feet about hip width apart. | |
| Cobra - Reps | 8x | Start with your hands next to your chest and use your back muscles primarily to rise up.Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged.One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your head, followed by your chest, mid and finally lower back creating an arch from the very beginning.Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible. | |
| Cobra with Knees Bent against the Wall | 2x20sec | Start with your knees touching the wall behind you. Keep your feet hip width apart and relaxed on the wall the entire time.Rise up arching one part of your back at the time lifting everything but the hips off the floor.Place your hands slightly further front than in a regular cobra in order to create and even arch throughout your entire back.Keep your shoulders down. | |
| Knee Bridge Wall Taps | 2x6 | ||
| Superman | 10x | Lift both your arms and legs equally and as high as possible.Squeeze for a moment on top of the lift.Lock your knees and elbows fully.Lift your head with your upper body and gaze at your hands. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| 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. | |
| Middle Split 1 Legged Activation | 4x each side | ||
| 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. | |
| Middle Split with Both Knees Bent - Rocking | 30sec | 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 with Both Knees Bent - PNF | 4 times 6sec engage 6sec 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. | |
| Widest Pancake with Elastic behind the Back | 40sec | Use your glutes to actively push your legs open.Externally rotate your legs so your knees point towards the ceiling.Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.Aim with your belly button towards the floor in front of you and not with your nose. | |
| Middle Split Around the Clock | 4x each side | ||
| Middle Split on Elbows | 40sec | Fully lock both knees. Engage your quads to protect your knees from injuries!Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head.Keep your upper body straight and parallel to the floor.Slide into a sligthly deeper stretch every time you exhale. | |
| Middle Split on Back against Wall with Elastic | 40sec | 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. | |
| Straight to Middle Split | 8x | Start the movement by externally rotating the legs.Keep your feet as close as possible to the floor and open your legs until your feet are in line with the hips.Make sure your hips stay straight. Do not allow them to rotate into a posterior pelvic tilt.Fully lock your knees. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!