fbpx
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 Splits

DemoExerciseReps/SetsHow to/Cues
Deep Plie10
Alternating Plie10Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
Hip Circles on Back10x each leg & each directionHips stay parallel to floor and tailbone stays on floor at all times!
Half Middle Split15x & 20sec holdBoth knees, standing foot and pubic bone in line. Move side ways only.
Middle Split Hip Opener10Both feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split with Both Knees Bent40 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 with 1 Knee Bent40 secStraight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.
Frog To Middle Split10
Middle Split on Floor40
Straight to Middle Split10
Prep For Swimmer6x
Wide Pancake40secKnees fully locked pointing upwards. Use your glutes to actively push your hips forward and open. Straight lower back!

Front Splits

DemoExerciseReps/SetsHow to/Cues
Half Split Prep40secHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
1 Legged Good Morning7Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Laying 1 Legged Hamstring Stretch10x & 30sec hold
Half Split40 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall40 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Forearm Half Split40 secHips & 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
Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Half Split Back Knee Straight20sec
Front Split On Floor40 secHips & 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

Back

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridges10Do not arch lower back. Feet and Knees Hip width apart.
Bent Knee Windshield Wipers10Feet pointed close to glutes. Knees stay together at all times.
Upper Body Lifts10Head stays in neutral position. Do not arch back but lift entire back.
Lower Body Lifts10Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor
Half Snow Angels1090 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Active Sphinx10Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Cobra10Use 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 with Straight Knees30 secShoulders down. Arms push diagonally back & up. Feet flexed push hips towards arms creating a even arch in lower back. Engage your hips!
Knee Bridge Wall Taps6Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Chest Opener at Wall30secBefore pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall.
Shoulder Stretch on Knees30secLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Knee Bridge Wall Walks6

Back Cool down and injury prevention

DemoExerciseReps/SetsHow to/Cues
Rounded Rehab Crunches10Go slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches10Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together

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! 

WordPress Lightbox