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.
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| 1 Legged Good Morning | 5x each side | Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down. | |
| Walking Pike | 30x | Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees. | |
| Standing 1 Legged Pike Stretch | 40 sec | Knees locked. keeo your hips and shoulders squared and parallel to the floor. | |
| Dead Bug Circles | 10x each directions | Pull 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 |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Prep for Half Split | 30 sec | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee. | |
| Half Split | 40 sec | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary | |
| Runners Stretch | 40 sec | Hips & 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 Bent | 40 sec | ||
| Runners Stretch Pulses | 10x | ||
| Half Split Back Knee Straight | 30 sec | Back knee fully locked. Front knee above heel. Tuck your tailbone under for a posterior pelvic tilt. Back foot flexed but demi pointed with the heel facing the ceiling. Use this demi point to push the back leg towards the front and into the hip helping with the posterior pelvic tilt. | |
| Half Split Reps | 10x | Hips & shoulders parallel to the floor. back knee fully locked every time. Use wall/chair for balance is necessary. Push hips down when you bend the knee. Fight to keep them down while extending the knee. Hips should not move at all and stay in a posterior pelvic tilt the whole time. Push the back heel forward pushing the back leg into the hip helping with proper hip positioning. | |
| Front Split On Floor | 1 min | Hips & 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 in Corner | 30sec | ||
| Front Split Push Ups on Floor | 8x |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 10x | Do not arch lower back. Feet and Knees Hip width apart. | |
| Bent Knee Windshield Wipers | 10x | Feet pointed close to glutes. Knees stay together at all times. | |
| Half Snow Angels | 10x | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Reverse Half Snow Angel | 10x | 90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Cat n Cow | 10x | Arch 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! | |
| Active Sphinx | 10x | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
| Cobra - Reps | 10x | Use 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 Bent Knees | 2xx 20sec hold | Hips 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. | |
| Knee Bridge Wall Walk | 2x | Lengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the whole time. | |
| Superman | 20x | Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart. | |
| Arch Rocks | 10x | ||
| Knee Bridge Wall Walk Hold | 2x5 sec | ||
| Bridge Wall Taps | 4x | Push out tall first. Open up each part of the back one by one. Keep knees locked. Hips stay over feet! | |
| Bridge from Floor | 4x | ||
| Knee Bridge Wall Walk | 2x3 | Lengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the whole time. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Legs behind the Head Rehab Touches | 10x | Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together | |
| Heels to Sky | 10x | Straight up! Not in an angle. Stay in line! | |
| Rounded Rehab Crunches | 10x | Go slow & round 1 vertebral at the time. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Half Middle Split | 10x | Both knees, standing foot and pubic bone in line. Move side ways only. | |
| Hip Opener | 10x | Both feet pointed. While pushing hips back simoutaniously push chest towards the floor | |
| Middle Split with Both Knees Bent | 40 sec | Both 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 Slides | 10x | 1 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 - Elevated Foot | 45 sec each side | ||
| Swimmers | 8x | ||
| Straight to Middle Split | 10x | Knees 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. | |
| Middle Split Crawls with Elastic behind Back | 10x | ||
| Middle Split Kicks on Back with Elastic | 10x | Lock your knees! As soon as the legs open they have to be externally rotated. Make sure your hips, both knees and feet are on 1 straight line. | |
| Kneeling Tilt Lift | 2x5 each side | ||
| Laying Elastic Assisted Tilt | 30sec each side | Externally rotate the working leg and keep your knees fully locked. Work on pulling the leg gently behind your shoulder! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!