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.
|Demo||Exercise||Sets & Reps||How to/Cues|
|Deep Plie Back to Wall||10x & 10sec hold||Come as close to the wall as possible and lean against the wall. Externally rotate your legs fully and push your knees towards the wall.|
|Butterfly on Back||10x||Hips and shoulders stay squared. Feet stay close to the floor.|
|Middle Split on Back against Wall||60 sec||Lock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low.|
|Standing Middle Split||50 sec||Make sure your feet are facing towards the front and that they are in 1 line with the knees & hips. Use a chair, brrom or wall for balance only.|
|Middle Split with Both Knees Bent - Rocking||30x back & forth||In your middle split with both knees bent position move your hips towards the front and back creating a rocking movement to gently work your way down into a deeper stretch.|
|Side Runners Stretch||60sec each side||Hips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked|
|Runners Stretch||60sec each side||Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked|
|Standing 1 Legged Pike Stretch||60sec each side||Knees locked. keeo your hips and shoulders squared and parallel to the floor.|
|Half Middle Split||10x each side||Both knees, standing foot and pubic bone in line. Move side ways only.|
|Lotus Wave Combi||10x & 40sec each side||After ti inital waves place 1 leg out towards the side and lean towarda it. Push your bottom armpit towards the front.|
|Lotus Sit Ups||10x||Quick and dynamic! First reach up and then come to the front.|
|Cleopatra||10x each side||Hips and shoulders squared and parallel to the floor. Use your back muscles to rise up. Work on moving the arch from your lower back into your hips.|
|Lotus Stretch Back Against Wall||60sec||Heels as close to the hips as possible. Entire back is straight and touches the wall.|
|Z-Stretch Side Bend||50 sec each side||Do not rotate. Make sure your hips and shoulders stay squared!|
|Deep Plie Chest to Wall||10x & 10sec hold||Come as close to the wall as possible and externally rotate your legs. Push your hips towards the wall and your knees away.|
|Cleopatra Rondes||10x each side|
|Cleopatra - Hold||60sec each leg||Hips and shoulders squared and parallel to the floor. Use your back muscles and work on moving the arch from your lower back into your hips.|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!