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Peter Van Dillen

Flexibility

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.

 

Specific warm up

DemoExerciseVideoHow to/Cues
Alternating Front Lunges15x alternating
Deep Plie15x & 15sec hold
Alternating Plie15Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
Side Lunges10x

middle splits

DemoExerciseVideoHow to/Cues
Hip Circles on Back10x each leg & each direction
Passe Developpe on Back10x
Wide Pancake2x30sec
Middle Split with Both Knees Bent30secBoth 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 NO ELASTIC!2x1min
Middle Split with 1 Knee Bent40sec each sideStraight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.
Prep for Swimmer6xOnly open your legs as wide as you don't feel pain!
Laying Elastic Assisted Tilt30sec
Deep Plie2x20secOnly if it does not bring you pain!

front splits

DemoExerciseVideoHow to/Cues
Walking Pike20x
Standing Pancake with Crossed Arms30secBack is straight or even sligthly arched. Elbows and chin towards the floor. Knees are locked!
Laying 1 Legged Hamstring Stretch10x & 10sec hold
Runners Stretch30secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Table20sec
Parallel Runners Stretch30secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee.
Sitting 1 Legged Hamstring Stretch10xBack is straight. Pull your knee towards your chest to begin with. Hold it there throughout the whole exercise. Extend your knee fully in each rep!
Half Split Prep40secHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split Back Knee Bent Against the Wall30secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Straight30sec
Half Split Reps10x
Half Split Back Knee Straight Pulses8x
Runners Stretch SlidesOnly do these if they do not hurt you!7
Front Split On Floor40secHips & shoulders squared & parallel to floor. Do not arch lower back. If you can not reach the floor use yoga blocks or chairs to elevate your hands. If you are touching the floor
Front Split Back Knee Bent 30sec each sideUse blocks to elevate hands for balance
Front Split with Elevated Foot Laying on Front Foot40sec
Hip Flexor Conditioning - LEG IN FRONT10sec hold & 10 pulses
Hip Flexor Conditioning - LEG ON SIDE10sec hold & 10 pulses

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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