Time to crush it!

Training Program

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!


Middle Split Work

DemoExerciseReps/SetsHow to/Cues
Lotus Wave Combi10x 30sec hold each side
Wide Pancake2x30sec nach vorn & 30sec auf jede Seite
Middle Split on Back against Wall30secOHNE BAND!!!


Rehab Program

DemoExerciseReps/SetsHow to/Cues
Front Lunges Stationary1set, 10reps each leg
Hamstring Bridges with Elevated Feet1set, 10reps
Sitting Hamstring Curls with Elastic10reps each side
Doorway Hamstring Rehab Stretch1min each leg
Standing Leg Closers with Elastic2sets, 15reps each leg
Bottom Leg Raises on Side2sets, 15reps each side
Laying Knee Squeezes2sets, 15reps


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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