Happy Bending!

Training Program

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, you can find it here.  Looking for your Dashboard? Find it here.

General Warm-Up

Warm. up your body before if you haven’t. 6-8 min of light cardiovascular activity is perfect to get a light sweat.

Middle Split

DemoExerciseReps/SetsHow to/Cues
Hip Circles on Back1set each leg. 10reps each direction
Half Split Middle Split10reps each leg
Middle Split both knees bent1min
Middle Split one knee bent1min each side
Middle Split 1 Knee Bent & Straight Upper Body1x40sec each side
Middle Split1min
Middle Split on Back with Elastic behind the Back1min
Prep for Swimmer with Elevated Hips8x
Assisted Middle Split Push Up with Both Knees Bent1x8
Straight to Middle Split10reps

Front Splits

DemoExerciseReps/SetsHow to/Cues
Walking Pike30Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Half Wood Chopper30Knees locked. Back is straight. Look at hands guiding the movement up.
Runners Stretch40Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Table40Anterior pelvic tilt. Back is straight. Hips right above the back knee. Shoulders down/ Scapular depressed.
Half Split40sec each side
Half Split Back Knee Bent Against the Wall40Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Straight30
Half Split Reps10Hips & shoulders parallel to the floor. back knee fully locked every time. Use wall/chair for balance is necessary. Push hips down when you bend the knee. Fight to keep them down while extending the knee. Hips should not move at all and stay in a posterior pelvic tilt the whole time. Push the back heel forward pushing the back leg into the hip helping with proper hip positioning.
Extended Runners Stretch Slides6x each side
Front Split On Floor40sec each side
Front Split Back Knee Bent40sec each side
Front Split Reps10
Assisted Front Split Push Ups6x each side

You made it!

You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.

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