Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version here.
and welcome to your custom training program.
Below you will find 4 different flexibility programs all custom made just for you!
I know it is a lot and you are just starting off with your flexibility training.
You can pick and chose from the program below. I would recommend working your front splits always right after your hamstrings!
Make sure to train every part at least 4 times per week. You can definitely also stretch more but make sure to keep 1 full day of rest.
I know stretching sucks. It is super hard to get started. Challenge yourself for just this month. Create a habit and do not be lose on yourself! It gets easier. It gets less uncomfortable and as soon as improvements roll in you will be absolutely addicted. Plus handstands will get easier by the second.
Please always make sure to warm up well. Break a light sweat! stay warm during stretching. Do not stretch where it’s windy or by an air con. Sauna, hot tub etc –> Tracksuit –> stretching is the lazy combination. Running 8-12min is the inspired variation 😉
You decide
Enjoy and let me know if you got any questions!
Flexibility is uncomfortable and takes time. Yet it is rewarding and absolutely crucial the more you train!
If that doesn’t motivated you. The fear of only getting stiffer when you get old sure should!
Enjoy
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep plie | 10&20sec hold | ||
| Hip Circles on abck | 10 | ||
| Side Lunges bottom Changes | 10 | ||
| Half split middle split | 10&10sec hold | ||
| Hip Opener | 10 | ||
| Middle Split with both knees bent | 40sec | ||
| Active middle split with both knees bent | 30sec | ||
| Assisted middle split push ups with 1 knee bent and straight upper body | 8 | ||
| Middle Split | 1min | ||
| Middle split on back with elastic behind the back | 1min | ||
| Straight to middle split | 10 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| One Legged Good Morining | 8 | ||
| Half Wood Chopper | 10 | ||
| Laying 1 legged pike stretch on back | 10&10sec hold | Use rope in case you can not reach your foot. | |
| Runners Stretch | 40sec | Elevate hands with yoga blocks | |
| Side Runners Stretch with elevated hands | 40sec | Elevate hands on chair etc | |
| Runners Stretch | 30sec | Elevate hands with yoga blocks | |
| Runners Stretch foot pulses | 10x | Elevate hands with yoga blocks | |
| Runners Stretch Slides | 10 | Elevate hands with yoga blocks | |
| Downward Dog Hold | 2x30sec | Elevate hands with yoga blocks |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Prep for half split | 40sec | ||
 | Half split back knee bend against the wall | 40sec | Elevate hands with yoga blocks/chair |
 | Half Split | 40sec | |
| Runners Stretch | 40sec | Elevate hands with yoga blocks | |
| Half split back knee straight | 20sec | Use wall for balance | |
| Runners Stretch | 40sec | ||
| Half split reps | 10 | ||
| Split | 1min | Elevate hands with yoga blocks | |
| Assisted front split slides | 10 | Elevate hands with yoga blocks |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring bridges | 10 | ||
| Windshield wipers | 10 | ||
| Upper body lifts | 10 | ||
| Straight to W | 10 | ||
| Lower Body Lifts | 10 | ||
| Snow angles | 8 | ||
| Snow angles lower body | 8 | ||
| Cobra | 10 | ||
| cobra bend knees against the wall | 30sec | ||
| Wall Taps Knee Bridge | 2x6 |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
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