Let's get to work


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. 

Dashboard |  Workout

General Warm Up – 3 Rounds

Rest between sets: None
Intensity: Moderate

DemoExerciseReps/SetsHow to/Cues
Side Stepping Jack
no rest

Lower your upper body and lift your back leg simultaneously until parallel to the floor.
Keep a straight line from your neck all the way through your leg for as long as possible as you return to your starting position.
Keep your shoulders low and squared with your hips at all times.
Up Down Wrist Waving
Move your wrists from full flexion into full extension and back.
Stay in each extreme for a moment for an active stretch.
Keep your shoulders depressed and squared with your hips.

Specific Warm Up

Rest between sets: 30sec
Intensity: Moderate

DemoExerciseReps/SetsHow to/Cues
rest 30sec
In the pushup position engage your core and create 1 straight line from your feet all the way through your neck.
Place your hands underneath your shoulders with the fingers facing towards the front and the elbows fully locked. Rotate the pit of your elbows 45 degrees towards the front.
Stay strong and engaged as you walk your hands back and return to your standing position.
Compression Bird Dog
Look at your hand and keep the arm and leg up.
Move slow and stay in control at all times!
Lock the lifted elbow and knee.
Around the World on Stomach
8x each side none alternating
Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Row - Rotate - Press
2 sets of 8
Separate your movements. First pull your hand back and up aligning your elbow with the shoulders, then rotate the arm and finally press the hand overhead. Follow this same path on the way back down.
Imagine you had a solid stick going through your shoulders and the working arm all the way to your elbow. Rotate the arm on this axis.
Stand far enough from your attachment point so you can apply constant backwards pressure on the elastic as you extend your arm overhead.

Strength Work

Rest between sets: 30-60sec
Intensity: Moderate

DemoExerciseReps/SetsHow to/Cues
Walking Lunge - Weighted
3 sets of 12 each leg
Brace your core and take a big step forward with one leg whilst bending your front knee until your thigh is parallel to the floor. Bend your back leg with the shin parallel to the floor.
Push through your front foot to extend the leg and return to a standing position. Take the back leg up and over into a forward lunge.
Complete each rep with full leg and hip extension.
Dumbbell Single Leg Glute Bridge
3 sets of 8 each side none alternating

Alternating Incline Dumbbell Press
3 sets of 10 each side alternating

Lat Pull Down
3 sets of 8-12

Bench Dip - Elevated Feet
3 sets of 8-12
Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out.
Exhale every time you extend your arms.
Engage your core to keep your back straight.
Bent Over Back Row with Dumbbell
3 sets of 8-12

Triceps Overhead Extensionwith Dumbbell
Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out.
Engage your core to keep your back straight.
Fully extend your elbows in each rep and stay slow and controlled as you return to your starting position.

Core Superset – 2 Rounds

Rest between sets: as little as possible
Intensity: High

DemoExerciseReps/SetsHow to/Cues
Valentines Day Walk Up Special
3x each side
Separate the movements to stay clean and efficient.
Do not allow your body to swing from side to side.
Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
Pull your hands and feet far away from your center to get as long as possible.
Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only.
Go as fast as possible.


Rest between sets: None
Intensity: Moderate | Focus on Form

DemoExerciseReps/SetsHow to/Cues
Calf Stretch at Wall
40sec each side

1 Legged Floor Touch - Assisted
10x each side

Squatting Pike Warm Up - Assisted
8x each side none alternating
Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement.
Fully lock your knees in each rep.
Exhale as you straighten your knees and squeeze your belly button towards your shin.
Half Middle Split - Alternating
8x each side

Frog - Rocking
Gently push into a deeper stretch by rocking your hips back and front.
Keep your upper body straight and parallel to the floor.
Point your feet and keep both knees 90 degrees bent.
Prep for Half Split
20sec 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 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.
Cat n Cow
Focus on mobilizing your entire spine from the neck all the way to your hips.
As you round your back push your hands into the floor and away from you to further round your back.
Imagine pulling the floor towards your knees to support your back for a deeper arch.
Cobra - Reps
Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged.
One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your hands and head head, followed by your chest, mid and finally lower back creating an arch from the very beginning.
Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible.
Shoulder Opener at Wall
Lock your elbows and slightly depress your shoulders.
Place your feet about hip width apart on the floor underneath your hips.
Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back.

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