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.Â
Dashboard | Â Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Cossack Bottom Swap Chest to Wall | 4x each side | Come as close to the wall as possible and externally rotate your legs so that your toes are pointing outwards.Extend your arms overhead and place your hands on the wall for balance.Place the entire foot of the bent knee on the floor.Fully lock and externally rotate your opposite leg so that the straight knee is pointing towards the ceiling. | |
| Sprinter Warm Up | 8x each side | With your feet staggered elevate the front half of your front foot on a yoga block.Switch between the anterior and posterior pelvic tilt. As you arch your back pull your belly button towards your knees.Keep your back knee slightly bent.Keep your shoulders depressed and squared with your hips. | |
| Crossed Half Split Extension | 8x each side | Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement.Flex your front foot as you extend your knees and push your hips and chest towards the back.Fully lock your knees in each rep.Stagger your feet slightly and make sure they point towards the front. | |
| Half Middle Split - Back Knee Extension | 6x each side | Start and finish with 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.Fully lock your back knee in each rep.During the lateral part of the exercise 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. | |
| Alternating Plie | 5x each side | Keep your hips low as you swap between the plie and the half kneeling position.Especially when returning to the plie your knee needs to guide the movement. First place the knee and only allow the hips and upper body to follow after.In the deep plie your knees need to be in line with the hips, 90 degree bent and on top of the feet.Externally rotate your feet so that your toes point towards the outside. | |
| Cleopatra - Hold | 30sec 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 hips and shoulders perfectly squared and parallel to the floor. | |
| Standing 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. | |
| Standing Diagonal 1 Legged Pike Table | 20sec each side | Step your leg forward and out towards the side but keep your feet parallel to each other.Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Place your weight equally between both feet.Lock both of your knees and keep them locked at all times. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Parallel Runners Stretch Reps | 8x each side | Focus on the anterior pelvic tilt first. Do not aim to bring your forehead to your knee. Instead reach with your belly button towards your big toe. Look towards the front at all times.Keep your hips on top of the back knee at all times.Lengthen your hamstring from both ends by flexing your front foot.Lock the front knee and push the bottom of the knee towards the floor. | |
| Parallel Runners Stretch Pulses | 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. | |
| Walking Dog | 5x each side | Keep your hips and shoulders perfectly squared and parallel to the floor.Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Squeeze your shoulder blades behind your back to open your chest.Fully lock both knees and make sure they do not point towards the side. | |
| Parallel Side Runners Stretch | 40sec each side | Place your front foot out towards the side in a pancake like position.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 and fully lock the front knee. Push the bottom of the knee towards the floor. | |
| Parallel Side Runners Stretch Reps | 8x each side | Place your front foot out towards the side in a pancake like position.Focus on the anterior pelvic tilt first. Do not aim to bring your forehead to the floor. Instead reach with your belly button towards the front and look forwards at all times.Keep your hips on top of the back knee at all times.Lengthen your hamstring from both ends by flexing your front foot. | |
| Alternating Sitting Leg Lift | 8x each side | Reach far towards the front guiding the movement with your belly button between leg lifts.Place your hands as far in front as possible. They should at least be next to your knee. Push yourself!Work with strength only. Do not slam your feet into the floor on the way back down.Lock your knees and point your feet! | |
| V-Up Combi with Elastic | 10x | Connect your ankles via elastic to make separating them harder. As you bring both legs up open them sligthly and reach through underneath the elastic.Lock your knees fully and keep them straight the entire time. Your quads should be on fire.Aim with your face towards your foot. Keep your back as straight as possible, shoulders down and arms engaged.Keep the immobile leg on the floor for control. Do not externally rotate either leg. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Frog | 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. | |
| Frog Rocks | 2x40sec | Place both knees and your hips in 1 precise line.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. | |
| Middle Split on Elbows | 2x8 | 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 parallel to the floor.Slide into a slightly deeper stretch every time you exhale. | |
| Rocking Pancake - Elastic Behind Back | 1x20sec | Whilst the posterior pelvic tilt is part of the exercise the main focus needs to lay in the anterior pelvic tilt.Open your legs as wide as possible.Fully lock both knees. Engage your quads to protect your knees from injuries!Keep your shoulders low and squared with the hips. | |
| Prep for Swimmer | 2x4 | Open and close your legs dynamically in each rep. Opening and closing the legs is part of the training.Arch your back as you fold into the pancake and let your chest guide the movement.Externally rotate the legs.Keep your shoulders depressed and squared with your hips. |