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Warm up well and stay warm!

Flexibility training

Here is the full workout. 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
Half Wood Chopper20Knees locked. Back is straight. Look at hands guiding the movement up.
Walking Pike20Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Laying 1 Legged Hamstring Stretch10plus 10 holdPull your bent knee towards your chest. Hold the knee there and fully locked it. Do not move the knee away from the chest while extending it. Hold the position with the straight leg for a moment. Do not externally rotate either leg. Keep your hips and shoulders squared.
Laying 1 Legged Pancake Stretch10 plus 10 holdHips and shoulders stay squared. Do not externally rotate the bottom leg. Pull the bent knee up towards the chest and out sideways towards your armpit. Do not allow the knee to move away from this position while you extend it.
Runners Stretch40Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch Table30Hips 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 Table30Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.
Side Runners Stretch10Hips & 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 Slides40Hips & 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 Split

DemoExerciseSets & RepsHow to/Cues
Hip Circles on Back10Hips stay parallel to floor and tailbone stays on floor at all times!
Deep Plie10Imagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.
Half Middle Split10Both knees, standing foot and pubic bone in line. Move side ways only.
Hip Opener10Both feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split with Both Knees Bent40Both 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 Slides101 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 on Back against Wall WITHOUT ELASTIC!!!1 minDO NOT USE ELASTIC!
Widest Pancake Table40 secBack is straight. Shoulders down. Knees are locked. Look in front and pull th elower abs towards the floor
Pancake Sit Ups10First come up and then go over and down. Keep your back straight or even sligthly arched during the pancake!
Straight to Middle Split10Knees 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.

Hips opening

DemoExerciseSets & RepsHow to/Cues
Half Split Prep30Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split40Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall40Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary

Back Warm Up

DemoExerciseSets & RepsHow 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 Lifts - Hands by Hips10Head stays in neutral position. Do not arch back but lift entire back.
Half Snow Angels1090 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel1090 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Cat n Cow10Arch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!

Back Training

DemoExerciseSets & RepsHow to/Cues
Active Sphinx10Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Cobra - Reps10Use 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 - Hold10 secUse 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 Knees Bent against the Wall20 secHips stay on floor as low as possible. Actively open hips. Pull feet away from wall. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head back.
Yoga Bridge10Push hips forward. Even rounding of the back.
Knee Bridge Wall Taps8Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.

Back Cool Down

DemoExerciseSets & RepsHow to/Cues
Superman2x15Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.
Rounded Rehab Crunches10xGo slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches10xGo 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! 

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