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Flexibility Training

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. 

Hamstrings

DemoExerciseSets & RepsHow to/Cues
Deep Plie Chest to Wall10x & 10sec holdCome 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 Wall10x & 10sec holdCome 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
Walking Pike30secBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Standing 1 Legged Pike Stretch30secKnees locked. keeo your hips and shoulders squared and parallel to the floor.
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
Runners Stretch Table20secAnterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.
Side Runners Stretch Table20secHips 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.
Runners Stretch Slides7xHips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.

Middle Splits

DemoExerciseSets & RepsHow to/Cues
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 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 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.
Pancake with Elevated Glutes40 sec
Middle Split on Back against Wall1minLock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low.
Middle Split on Elevated Elbows40 secFully lock your knees. Make sure both of your feet and hips are on 1 straight line. Elevate your forearms high enough so that your straight back is parallel to the floor.
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.
Sitting Middle Split with Elastic Behind the Back1 min

Back Warm Up

DemoExerciseSets & RepsHow to/Cues
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.
Straight to W Back Lifts10Pull your elbows past the shoulder blades. Continue to pull them back and up to lift the entire upper body off the floor.
Half Snow Angels1090 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.

Back Training

DemoExerciseSets & RepsHow to/Cues
Shoulder Opener on Knees10xLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Shoulder Opener at Wall30 secBefore pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall.
Active Sphinx10x & 10sec holdPush 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 - Hold10xUse 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.
Half Split40 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Cobra with Bent Knees30 secHips stay on floor as low as possible. Actively open hips. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head & feet towards each other. Create even round.
Klaritas Morning Stretch10x
Knee Bridge Wall Taps7xLengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Bridge From Floor6xGo up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch.

Back Cool Down

DemoExerciseSets & RepsHow to/Cues
Superman6xHead in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.
Rounded Rehab Crunches15xGo 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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