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 Â Compression Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Dead Bug Circle | 8x each direction | Draw big circles with your knees to create movement inside your hip joint.Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement.Hold your hips in a neutral position and keep your lower back on the floor at all times.Keep your shoulders depressed and squared with your hips. | |
| Hip Rotation in Low Lunge | 4x each side | Start in a deep Cossack Squat position. Place your hands on the floor and turn your hips towards the front.Keep your back knee fully locked and place the toes on the floor.Push your hips down during the front lunge moment.Keep your hips low as you switch sides. | |
| Squatting Pike Warm Up | 8x each side | Keep your upper body straight as you bend your knees to touch the floor. Separate your movement.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. | |
| Standing Pike Round Arch Pulse | 8x | Lock your knees and place your feet parallel to each other just past hip width apart on the floor.The focus here is coordination and mobility. Keep your shoulders depressed and focus on working through the entire range of motion. Push your hips into an anterior pelvic tilt as you arch.As you round your back push your hands into the leg and away from you to further round your back.Pull your hands towards your hips on your legs to support your back for a deeper arch. | |
| 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 | 20sec each side | Attach the band next to you and step into it. In your deepest position the band needs to be parallel to the floor.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.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. | |
| Hip Opener | 4x 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. | |
| Deep Plie - Back to Wall | 8x | Come as close to the wall as possible and externally rotate your legs so that your toes are pointing outwards.Slide your back on the wall and actively push your knees towards the wall.Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep. | |
| Runners 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.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 Table | 20sec each side | Focus on the anterior pelvic tilt. Work on pulling long towards the front. Do not look at the floor as it will encourage your to round your back.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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Runners Stretch Slide | 6x each side | Focus on the details here as they will significantly change what this exercise does for you! The main focus lays on the moment when 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. | |
| Sitting Pike Stretch - Block Assisted | 1min | Depress your scapula and keep your elbows narrow alongside your squads as you pull into a deeper stretch.Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Keep your legs parallel to each other. Flex your feet and connect your big toes.Push the bottom of your knees into the floor to lock your knees. | |
| Standing Weighted Pike Stretch on Bench | 1min | Allow the weight to pull you long. Reach far towards the floor and flip your hips into an anterior pelvic tilt.When you are done simply drop the weight to the floor and come back up without.Push the bottom of your knees back to fully lock them.Slide into a slightly deeper stretch every time you exhale. | |
| Runners Stretch Elastic Push | 8x each side | Attach the elastic behind you close to the floor so when you are sitting it is approximately at the height of your hips.Reach far towards the front as you lower down into the pike stretch and focus on keeping your hips in an anterior pelvic tilt.Keep your hips on top of the back knee and squared with your shoulders at all times.Fully lock your front knee and push the bottom of the knee towards the floor. | |
| Side Runners Stretch Foot Pulses | 8x each side | Place your front foot out towards the side in a pancake like position.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. | |
| Widest Pancake - Elastic behind the Back | 1min | 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. | |
| Standing Weighted Pancake Stretch on Bench | 1min | Allow the weight to pull you long. Reach far towards the floor and flip your hips into an anterior pelvic tilt.When you are done simply drop the weight to the floor and come back up without.Push the bottom of your knees back to fully lock them.Place your feet parallel to each other and wider than your hips. | |
| Pancake Elastic Push | 10x | Attach the elastic behind you close to the floor so when you are sitting it is approximately at the height of your chest.Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.Fully lock your knees and push the bottom of your knees towards the floor.Keep your legs in approximately a 90 degrees angle inside your hips. | |
| Alternating Sitting Leg Lift | 6x 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! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Middle Split Slide to Kick | 8x each side | Place both knees, your hips and the foot of the extended leg in 1 line.Stay in line as you push your leg towards the side and bring your hips down.On the way back up push that foot of the straight leg into the floor and the opposite hip down.During the kick rotate the leg inside of the hips only. Keep your hips parallel to the floor. | |
| Diamond Frog Rocks | 30sec | Bring your feet closer towards each other to create a diamond shape on the floor. Your feet should touch each other as you rock towards the front.Work on pushing and keeping your heels on the floor.Keep your upper body in a straight line.Slide into a slightly deeper stretch with each rock. | |
| Middle Split Crawls - Elastic behind Back | 8x | With the help of the elastic actively push your legs open and into your deepest straddle.Externally rotate your legs so the knees point towards the ceiling at all times.Take small steps as you walk your hands towards the front and back.Reach far towards the front to lengthen your back. | |
| Middle Split on Back against Wall with Elastic | 1min | Fully lock both knees. Engage your quads to protect your knees from injuries!Place your heels, the bottom of your knees and your seat bones against the wall.Keep your back straight and relax your head on the floor.Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale. | |
| Rocking Pancake - Assisted & Elevated Glutes | 2x8 | 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.Straighten your knees! Push the bottom of your knees towards the floor.Keep your shoulders low and squared with the hips. | |
| Prep for Swimmer to Elbows - Elevated Glutes on 2 Blocks | 1x4 | Begin each rep by opening your legs dynamically into your widest straddle.Begin each descent by flipping your hips into an anterior pelvic tilt and arching the lower back.Try to keep your belly button close to the floor for as long as possible on the way back up to further enhance your anterior pelvic tilt.Lock your knees and externally rotate your legs. Your big toes should not touch the floor. | |
| Swimmer on Elbows - Elevated Glutes on 2 Blocks | 4x total | Begin each rep by opening your legs dynamically into your widest straddle.Place your elbows on the floor as close as possible towards your hips. Internally rotate your legs so your big toes touch the floor.Push your forearms into the floor and with a round back roll your hips up into a middle split.Fully lock both knees. Engage your quads to protect your knees from injuries! | |
| Butterfly on Back | 4x | Externally rotate your leg as soon as it begins to move.Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip opposite to the moving leg. Do not allow it to rise up.Keep your feet as close as possible to the floor.Fully lock your knees. |