1-1 Takumi Workout – Coach Bachmann

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Front Split Workout

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.

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Specific Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Alternating Front Lunge 2x10 each side		Keep your feet in line with the hips. Place your weight equally between your feet and keep your hips in a slight posterior pelvic tilt. In every step bring your back knee close to the floor but do not let it touch the floor.
	1 Legged Good Morning 2x8 each side		Hold your hips in a slight anterior pelvic tilt, keep your back straight and guide the movement with your coccyx. "Keep your shoulders low and pull them together in the back. Actively push your elbows back as well. Keep your hips and shoulders squared. " Move slow and focus on muscle engagement, alignment and balance.

Hamstrings

Demo	Exercise	Reps/Sets	How to/Cues
	Walking Pike 40sec		The anterior pelvic tilt is the most important part of this exercise. As you move your foot pull your toes up towards your chin and flex your foot. Keep your knees locked and shoulders squared with the hips at all times.
	Laying 1 Legged Hamstring Stretch & Hold on Back 10x & 10sec hold each side		Actively pull the foot towards your face using your hip flexor muscles. Keep your shoulders depressed and on the floor. Keep your back straight and keep the opposite knee locked.
	Runners Stretch 40sec each side		Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
	Runners Stretch Reach 8x each side		In the same moment focus on your anterior pelvic tilt. Work on arching your lower back as you reach forward. Keep your hips on top of the back knee at all times. Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty.
	Extended Runners Stretch Slide 8x each side		Guide the backwards movement with your hips. First flip them into an anterior pelvic tilt. Then push your heel into the floor as you pull back lengthening the hamstring from both ends. Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up as you switch into the anterior pelvic tilt. Fully lock your front knee and push the bottom of the knee towards the floor.

Hip Flexors

Demo	Exercise	Reps/Sets	How to/Cues
	Prep for Half Split 30sec each side		Place your hips on top of the back knee and keep them squared with your shoulders at all times. With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt.
	Half Split 30sec each side		Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel. Keep your shoulders low and squared with your hips.
	Half Split Back Knee Bent Against the Wall 40sec each side		Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel whilst assuring that your hips and shoulders stay squared. Your back foot needs to point upwards and not out towards the side. Keep approximately the length of one palm of a hand distance to the wall with your back knee. Adjust this distance if needed for comfort and place your knee on something soft like a thick mat or or a pillow.

Half Split Set

Repeat all following exercises back to back with no rest on 1 side before then repeating on thew other.

Demo	Exercise	Reps/Sets	How to/Cues
	Half Split 40sec		Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel. Keep your shoulders low and squared with your hips.
	Runners Stretch 40sec		Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
	Half Split Back Knee Straight 20sec		Tuck your tailbone under and focus on the posterior pelvic tilt. Flex your back foot on the floor and gently extend it to push your back leg into your hips helping with the posterior pelvic tilt. Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out.
	Runners Stretch Pulses 8x		Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty.
	Half Split Reps 6x
	Front Split - Assisted 40sec		Keep your lower back straight by pushing your hips towards the posterior pelvic tilt. Sit equally between both legs. Elevate your hands on blocks to assure perfect alignment. Engage your back leg like you were trying to straighten it. Make sure the back heel is pointing towards the ceiling.

Finisher

Demo	Exercise	Reps/Sets	How to/Cues
	Front Split Reps - Elevated Hands 6x each side		"""As you release tension from your back knee push your hips down. Fight to keep your hips low as you lock the knee lifting it back off the floor. In an ideal world your hips do not move when you extend the knee."" Elevate your hands on blocks to assure perfect alignment. Fully lock your back knee in each rep. "

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