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!