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Flexibility Training

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. 

Hip Warm Up

DemoExerciseSets & RepsHow to/Cues
1 Legged Good Morning5x each sideBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Walking Pike30xBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Standing 1 Legged Pike Stretch40 secKnees locked. keeo your hips and shoulders squared and parallel to the floor.
Dead Bug Circles10x each directionsPull 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

Front Splits

DemoExerciseSets & RepsHow to/Cues
Prep for Half Split30 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split40 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
Half Split Back Knee Bent40 sec
Runners Stretch Pulses10x
Half Split Back Knee Straight30 secBack 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 Reps10xHips & 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 Floor1 minHips & 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 Corner30sec
Front Split Push Ups on Floor8x

Back Warm Up

DemoExerciseSets & RepsHow to/Cues
Hamstring Bridges10xDo not arch lower back. Feet and Knees Hip width apart.
Bent Knee Windshield Wipers10xFeet pointed close to glutes. Knees stay together at all times.
Half Snow Angels10x90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel10x90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.

Back Training

DemoExerciseSets & RepsHow to/Cues
Cat n Cow10xArch 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 Sphinx10xPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Cobra - Reps10xUse 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 Knees2xx 20sec holdHips 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 Walk2xLengthen 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.
Superman20xHead in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.
Arch Rocks10x
Knee Bridge Wall Walk Hold2x5 sec
Bridge Wall Taps4xPush out tall first. Open up each part of the back one by one. Keep knees locked. Hips stay over feet!
Bridge from Floor4x
Knee Bridge Wall Walk2x3Lengthen 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.

Back Cool Down

DemoExerciseSets & RepsHow to/Cues
Legs behind the Head Rehab Touches10xGo slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together
Heels to Sky10xStraight up! Not in an angle. Stay in line!
Rounded Rehab Crunches10xGo slow & round 1 vertebral at the time.

Middle Splits

DemoExerciseSets & RepsHow to/Cues
Half Middle Split10xBoth knees, standing foot and pubic bone in line. Move side ways only.
Hip Opener10xBoth 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 Slides10x1 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 Foot45 sec each side
Straight to Middle Split10xKnees 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 Back10x
Middle Split Kicks on Back with Elastic10xLock 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 Lift2x5 each side
Laying Elastic Assisted Tilt30sec each sideExternally rotate the working leg and keep your knees fully locked. Work on pulling the leg gently behind your shoulder!

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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