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Flexibility Workout

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. 

Middle Split

DemoExerciseSets & RepsHow to/Cues
Deep Plie Chest to Wall10xCome as close to the wall as possible and externally rotate your legs. Push your hips towards the wall and your knees away.
Deep Plie Back to Wall10xCome as close to the wall as possible and lean against the wall. Externally rotate your legs fully and push your knees towards the wall.
Dead Bug Circles10x each directionPull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
Walking Pike30xBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Standing 1 Legged Pike Stretch40 sec each sideKnees locked. keeo your hips and shoulders squared and parallel to the floor.
Standing Diagonal 1 Legged Pike Stretch40 sec each sideTurn 1 leg out towards and move the foot towards the side. Keep the other foot facing front. Work on arching your lower back!
Hip Opener10x each sideBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split with Both Knees Bent2x40 secBoth 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 Slides10x each side1 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 1 Knee Bent20 sec each sideStraight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.
Middle Split on Back against Wall with Elastic30 secKeep your knees fully locked to protect them from injuries.
Pancake Rondes10xArch your lower back. Externally rotate your legs!
Prep for Swimmer with Elevated Hips10xOpen your legs dynamically. arch your back on the way down. Let your chest guide your movement. Externally rotate your legs.
Straight to Middle Split10xKnees 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.

Hip Flexors

DemoExerciseSets & RepsHow to/Cues
Prep for Half Split30 sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Hip Opener with Yoga Block on Stomach 30 sec each sideDo not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.
Half Split40 sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall30 sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Straight20 sec each sideBack 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 Reps10x each sideHips & 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.
Wide Half Split Arched20sec each sideKeep your hips and shoulders squared. Posterior pelvic tilt. The front heel is sligthly infront of the front knee.

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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