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.
Enjoy! Also if you’d rather go through your program offline, download the pdf version here.
2 rounds of:
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Jumping Jacks | 2min | ||
| Mountain Climbers | 1min |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Wood Chopper | 10reps | ||
| One Legged Good Morning | 8reps | ||
| Walking Pancake | 10reps | ||
| Sitting pike knee extensions with hands over feet | 8reps | ||
| Pike stretch with elevated glutes | 1min | ||
| Runners Stretch | 40sec each leg | ||
| Runners Stretch Lifts | 10reps each leg | ||
| Runners Stretch with leg parallel to the floor | 30sec each leg | ||
| Runners Stretch with leg parallel to the floor pulses | 10pulses each leg | ||
| Downward dog with elevated toes | 20sec per side | ||
| One legged sitting pike stretch hold | 30sec with hands & 15sec without hands |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Lunges | 10reps each side | Go Deep | |
| Standing Hip Circles | 8reps each side | ||
| Deep Plie in Second Position | 20reps & 10sec hold | Knees towards the back, hips towards the front | |
| Half Split Middle Split | 10reps & 10sec hold | ||
| Middle Split Hip Opener | 10reps | Glutes as low as possible | |
| Assisted Middle Split Push Ups with One Knee Bent | 10reps | ||
| Middle split with both knees bent & feet elevated on yoga blocks | 1min | ||
| Assisted Middle Split Push Up with both knees bent | 10reps | ||
| Middle Split with one knee bent and straight upper body | 50sec | ||
| Wide Pancake with Elevated heels | 1min | ||
| Middle Split | 1min | ||
| Middle Split Push up Alternative 1: Middle Split push ups with hands on hips Alternative 2. Assisted Middle Split Push Ups | Middle Split Push up | 8reps | Alternative 1: Middle Split push ups with hands on hips | Alternative 2. Assisted Middle Split Push Ups |
| Swimmers to elbows or full split | 8reps | Choose your progression | |
| Pulsing Middle split on back | 15pulses |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!