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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.Â
Dashboard | Â Workout
Hamstrings
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Knee to Chest Warm Up 30sec each side | Keep your shoulders depressed and squared with your hips.Straighten your back and bottom leg. Make sure the knee points towards the ceiling. | |
 | Knee to Side Warm Up 30sec each side | Keep your shoulders depressed and squared with your hips.Straighten your back and bottom leg. Make sure the knee points towards the ceiling. | |
 | Hip Rotation in Low Lunge 8x each side | 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. | |
 | Deep Plie - Back to Wall 8x | 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. | |
 | Deep Plie against 2 Elastic 8x | Do not lean into the elastic. Instead keep your body in an upright position. Plie down until your hips are at the same height as your knees.Externally rotate your feet on the floor. Keep your hips and shoulders perfectly squared and in line.As you plie down imagine you were in a toaster. Push your knees back and hips towards the front. Your knees should travel out on top of your toes. | |
 | Squatting Pike Warm Up 10x each side | 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. | |
 | Walking Pike 1min | 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. | |
 | Sprinter Warm Up - Assisted 10x each side | 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. | |
 | Standing Pike Back Step 8x each side alternating | Exhale as you move the leg.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.Keep your knees locked and shoulders squared with the hips at all times. | |
 | Active Standing Pancake Warm Up 10x | ||
 | Active Standing Pancake Step 10x each side | Keep your knees locked and shoulders squared with the hips at all times.Round your back as much as you can. Push your hands into the floor for help.Move slow and focus on 1 movement at the time. Separate the movements and freeze every time your change the limb or direction of the movement. | |
 | Elevated Runners Stretch 40sec each side | 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. | |
 | Elevated Runners Stretch Reps 8x each side | 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. | |
 | Elevated Rocking Runners Stretch 12x each side | Place the elastic around your lower back. Push against it as you round your back and let it help you as you arch your back to increase learning and coordination building.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 as you switch into the anterior pelvic tilt.Fully lock your front knee and push the bottom of the knee towards the floor. | |
 | Side Runners Stretch Slide 8x 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.Fully lock your front knee and push the bottom of the knee towards the floor. | |
 | Extended Runners Stretch Slide 8x each side | 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 as you switch into the anterior pelvic tilt.Fully lock your front knee and push the bottom of the knee towards the floor. | |
 | Walking Dog 2x4 each side | 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. |
Middle Splits
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Half Middle Split - Chest to Wall 8x each side | Push your opposite hip down towards the heel of the standing foot.Stay in contact with the wall the entire time and 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 | 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. | |
 | Bird Dog Hip Opener 8x each side | ||
 | Frog 1min | 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 - Rocking 4 cycles of 4sec engage & 6sec stretch | 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 - 1 Knee Bent 40sec each side | Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing in the same direction as your head.Keep your upper body around parallel to the floor.Keep your opposite knee 90 degrees bent and point your feet. | |
 | Middle Split Slides - Straight Upper Body Block Assisted 8x each side | Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the front. Your opposite knee needs to be exactly 90 degrees bent.Place the yoga block close to your hips so you do not have to lean towards the front.Your straight knee points towards the ceiling at all times. Keep your hips and shoulders squared. | |
 | Middle Split on Back against Wall with Elastic 90sec | 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. | |
 | Middle Split on Elbows 1min | 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 12x | 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. | |
 | Swimmer on Elbows 2x4 | 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! | |
 | Straight to Middle Split 6x each side | 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. |