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.
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Hip Circles on Back | 10x each direction | Hips stay parallel to floor and tailbone stays on floor at all times! | |
| Half Split Prep | 40sec | ||
| Half Split | 40sec | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary | |
 | Half Split Back Knee Bent Against the Wall | 40sec | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary |
| Half Split Reps | 10x each side | 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. | |
| Half Split Back Knee Straight | 30sec each side | 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. |
| 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. | |
| Upper Body Lifts - Hands by Hips | 10x | Head stays in neutral position. Do not arch back but lift entire back. | |
| Half Snow Angels | 6x each side | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Reverse Half Snow Angel | 6x each side | 90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back. | |
| Lower Body Lifts | 10x | Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Shoulder Warm Up with Elastic | 10x | Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back | |
| 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! | |
| Shoulder Stretch on Knees | 10x | Look at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands. | |
| Active Sphinx | 10x | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
| Chest Opener at Wall | 20sec | Before pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall. | |
| Shoulder Opener on Knees at Wall | 2x30sec | ||
| Klaritas Morning Stretch | 5x | ||
| 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 - Hold | 10sec | 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. | |
| Foam Roller Sphinx | 8x | ||
| Cobra with Knees Bent against the Wall | 20sec | Hips 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 Bridge - Use Strap if necessary | 30sec | Push hips forward. Even rounding of the back. | |
| Knee Bridge Wall Taps | 8x | Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one. | |
| Knee Bridge Wall Walks | 4x | 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. | |
| Bridge From Floor - Wrists against the wall | 6x | Go up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch. | |
| Wide Half Split Arched | 10sec | Keep your hips and shoulders squared. Posterior pelvic tilt. The front heel is sligthly infront of the front knee. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Superman | 10x | ||
| Rounded Rehab Crunches | 10x | Go slow & round 1 vertebral at the time. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!