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Flexibility 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.
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.
Hamstrings
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Pike Progression | 40sec | Reach with your chin towards the floor in front of you and work on pulling your belly button towards your big toe to help straighten out your back. Squeeze into a deeper stretch with every step.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. | |
| Squatting Pike Warm Up - Block Assisted | 8x each side | Elevate your hands high enough so that you can focus on form first.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. | |
| Assisted 1 Legged Pike Stretch | 40sec each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Lock both of your knees and keep them locked at all times.Make sure both of your feet point towards the front but do not place them on the same exact line.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
| Assisted Diagonal 1 Legged Pike Stretch | 40sec each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Place your front foot out towards the side but keep it pointing towards the front.Lock both of your knees and keep them locked at all times.Work on keeping your hips and shoulders squared. | |
| Runners Stretch - Block Assisted | 40sec each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.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 Pulses - Block Asissted | 8x each side | Pull your hips into an anterior pelvic tilt as you flex your foot to lengthen your hamstring from both ends.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. | |
| Runners Stretch Slides - Block Assisted | 8x each side | Focus on the details here as they will significantly change what this exercise does for you! The magic happens as you pull your hips back up. The aim here should not be to push low into a front split but to lengthen and stretch the hamstring as you pull back up.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.Fully lock your front knee and push the bottom of the knee towards the floor. |
Middle Split
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Plie Chest to Wall | 10x | Come as close to the wall as possible and externally rotate your legs so that your toes are pointing outwards.Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet.Push your hips towards the wall and your knees away.Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep. | |
| Half Middle Split | 8x each side | Keep both of your knees, shoulders, the standing foot and your hips in 1 line.Push your opposite hip down towards the heel of the standing foot.Move sideways only.Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee. | |
| Elastic Assisted Half Middle Split - Hold | 40sec each side | ||
| Cleopatra | 8x each side | Work on keeping both hips connected to the floor as you arch back.Use your back muscles to rise up.Work on moving the arch from your lower back into your hips.Keep your foot as close to the floor as possible as you move the knee up and back down. | |
| Hip opener | 8x each side | Start with both knees, your hips and the foot of the extended leg in 1 line.Push both your glutes and chest towards the floor.Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back.Place the hand of the bent knee not in front of the knee but slightly further in. | |
| Middle Split with Both Knees Bent | 40sec | Place both knees and your hips in 1 precise line.Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent.With every exhale slide into a deeper stretch. | |
| Middle Split with Both Knees Bent - PNF | 4x6sec relax & 4sec push | During the engaging part contract your inner thigh muscles gently to push your knees against the floor as if you were trying to close your legs. During the release part relax your muscles and slide into a deeper stretch.Place both knees and your hips in 1 precise line.There should be rarely any visual movement during the engagement part of the exercise.Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles. | |
| Pancake with Elevated Glutes | 40sec | Use your glutes to actively push your legs open.Externally rotate your legs so your knees point towards the ceiling.Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.Aim with your belly button towards the floor in front of you and not with your nose. | |
| Middle Split on Elevated Elbows | 40sec | Fully lock both knees. Engage your quads to protect your knees from injuries!Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head.Keep your upper body straight and elevate your forearms high enough so your hip-head line is parallel to the floor.Slide into a slightly deeper stretch every time you exhale. | |
| Middle Split on Elevated Elbows - PNF | 4x6sec relax & 4sec push | Fully lock both knees. Engage your quads to protect your knees from injuries!During the engaging part contract your inner thigh muscles gently to push your feet against the floor as if you were trying to close your legs.During the release part relax your muscles and slide into a deeper stretch.There should be barely any visual movement. The PNF part of this exercise is on an internal level mostly. | |
| Sitting Middle Split with Elastic Behind the Back | 40sec | Fully lock both knees. Engage your quads to protect your knees from injuries!Point your feet. Place the elastic close to your heels and around your lower back. Use your glute muscles to actively push the legs open.Sit upright with a straight back and your legs rotated so that the knees point towards the ceiling.Use your hands for balance and to create stability. | |
| Straight to Middle Split | 6x | Start the movement by externally rotating the legs.Keep your feet as close as possible to the floor and open your legs until your feet are in line with the hips.Make sure your hips stay straight. Do not allow them to rotate into a posterior pelvic tilt.Fully lock your knees. |
Front Split
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Prep for Half Split | 40sec each side | ||
| Half Split | 40sec each side | Focus on your posterior pelvic tilt first. Do not allow your lower back to arch.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 | 40sec each side | ||
| Half Split Back Knee Straight | 20sec each side | Start by fully locking your back knee before bringing your upper body in an upright position and pushing your hips down. Keep your back knee fully locked the entire time.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 - Block Assisted | 40sec each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.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 Reps | 8x each side | Fully locking the knee in each rep is at the highest priority. Adjust your hip height accordingly."As you release tension from your back knee push your hips down and into a posterior pelvic tilt. When you lock the knee back up fight to keep your hips low and to hold the posterior pelvic tilt. In an ideal world your hips would not move as you extend the knee."Go slow and stay in full control as you place the knee back on the floor. Do not smash your knee into the ground.Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out. | |
| Block Assisted Front Split on Floor | 40sec each side | Keep your hips and shoulders perfectly squared and parallel to the floor. Do not allow your body to rotate or to turn out.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. |
Back Warm Up
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 8x | ||
| Bent Knee Windshield Wipers | 5x each side | ||
| Half Snow Angels | 5x each side |
Back Training
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Cat n Cow with Elastic | 10x | ||
| Active Sphinx | 20sec | Start with your elbows by your chest and your forearms parallel to each other.Use your back muscles to rise up whilst keeping your belly button and rib cage on the floor.With your hands firmly on the ground pull your body gently towards the front in the sphinx position as if you were trying to create distance between your ribs.Keep your shoulders low and squeeze your shoulder blades behind your back. | |
| Shoulder Opener on Floor | 40sec | ||
| Shoulder Opener on Knees | 40sec | Place your hands until your wrists about shoulder wide apart on a box in front of you. Look at your hands.Lock your elbows and slightly depress your shoulders.Place your knees far enough so they are behind the hips and not right underneath them.Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch. | |
| Cobra - Reps | 8x | Start with your hands next to your chest and use your back muscles primarily to rise up.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 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. | |
| Cobra with Knees Bent against the Wall - Hold | 20sec | ||
| Knee Bridge Wall Taps | 2x6 |
Back COol Down
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Superman | 8x each side | Lift both of your arms, your upper body and 1 leg at the time.Lock your knees and elbows fully.Lengthen before you lift. Push your feet and hands far away from your center.Lift your head with your upper body and gaze at your hands. | |
| Legs behind the Head Rehab Touches | 8x | ||
| Rounded Rehab Crunches | 10x |
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!