back progressions

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!

warm up

Demo	Exercise	How to/Cues
	Passe Developpe on Back
#N/A	Sissor to Frog - On Stomach	#N/A
	Middle Split Kicks
	Cleopatra	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.
	Cleopatra - Hold	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.
	Knee to Side Warm Up	Hips & shoulders squared and parallel to the floor. Gently push your bent knee down towards the floor. Lower back is straight. Shoulders down. Keep your straight leg locked and facing towards the ceiling
	Standing 1 Legged Pike Stretch	Knees locked. keeo your hips and shoulders squared and parallel to the floor.
	Laying 1 Legged Hamstring Stretch - Progression	Pull your bent knee towards your chest. Hold the knee there and fully locked it. Do not move the knee away from the chest while extending it. Hold the position with the straight leg for a moment. Do not externally rotate either leg. Keep your hips and shoulders squared.
	Laying 1 Legged Pancake Stretch	Hips and shoulders stay squared. Do not externally rotate the bottom leg. Pull the bent knee up towards the chest and out sideways towards your armpit. Do not allow the knee to move away from this position while you extend it.
	Runners Stretch Slides	Hips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.
	Middle Split V-Ups	Knees are locked. Externally rotate the legs as soon as you open them. Bring them back to parallel when they are closed
	Sissor to Middle Split	Quick and dynamic. Externally rotate the legs as soon as they open!
	Lotus Wave Combi
	Block assisted Middle Split with 1 Knee Bent - Straight Upper Body	Straight knee is fully locked to protect from injuries and faces the ceiling. Both knees and hips on 1 line. Rotate your hips to face forward and bring your upper body in a vertical position.
	Middle Split on Back against Wall with Elastic	Keep your knees fully locked to protect them from injuries.
	Walking Dog	Hips and shoulders squared. Squeeze shoulder blades behind to open the chest. Back is sligthly arched. Anterior pelvic tilt! Belly button touches leg first!
	Middle Split Slide to Kick	Hips and shoulders stay parallel to the floor at all times. Slide all the way out as far as you can before coming all the way back up to do the kick. The straight leg is facing in front! Do not arch or round your back!
	Pancake Rondes	Arch your lower back. Externally rotate your legs!
	Middle Split Pulses on Back	Feet and hips are in 1 straight line. Keep your back straight! Externally rotate your legs
	Side Runners Stretch Slides	Place your front heel towards the side in a pancake like position. Front knee is locked. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.
	Middle Split on Floor	Fully lock your knees to protect them from bending. Make sure your feet and hips are in 1 straight line and keep your upper body parallel to the floor.
	Middle Split on Back against Wall
	Cat n Cow	Arch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!
	Side Lunges Bottom Swap
	Side Lunge Table	Both feet are facing towards the front. Place your hips in an anterior pelvic tilt and shift them towards the back.
	Standing 1 Legged Pancake Stretch
	Half Middle Split Hold	Both knees, standing foot and pubic bone in line. Push the side of the hip where the knee touches the floor diagonally down
	Deep Plie - Hold
#N/A	Lotus Waves	#N/A
	Lotus Stretch Back Against Wall	Heels as close to the hips as possible. Entire back is straight and touches the wall.
	Laying 1 Legged Hamstring Stretch on Back with Elastic - Hold	Fully lock your knees and pull the foot twards your face. Keep your shoulders and both hips on the floor & squared.
	Hip Opener - Hold	Both feet pointed. Keep the straight knee rotated towards the front! Hold your glutes and chest equally close to the floor!
	Doorway Hamstring Rehab Stretch
	Cobra - Reps	Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.
	Half Split Push Out	Hips & Shoulders squared and parallel to the floor. Lower back is straight. Careful not to slip into an anterior pelvic tilt. Start with your front knee over your front heel. From here gently pushing it outwards without changing the position of your hips.
	Half Wood Chopper	Knees locked. Back is straight. Look at hands guiding the movement up.
	1 Legged Lotus Forward Stretch	Heel is as close as possible towards the hips. Straight knee is fully locked. Work on moving forward and not down.
	Middle Split with 1 Knee Bent	Straight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.
	Widest Pancake	Open your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round.
	Butterfly on Back	Hips and shoulders stay squared. Feet stay close to the floor.
	Downward Dog	Lock your knees and keep your heels on the floor. Push your shoulders towards your feet.
	Assisted Middle Split at Wall

floor stretches

Demo	Exercise	How to/Cues	Workout 1
	Cat n Cow	Arch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!	20
	Hip Opener with Yoga Block on Stomach	Do not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.
	Shoulder Warm Up with Elastic	Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back
	Shoulder Stretch on Knees	Look at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
	Shoulder Stretch on Floor	Look at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees!
	Active Sphinx	Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
	Cobra	Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.
#N/A	Cobra Side to Side	#N/A
	Cobra with Knees Bent against the Wall	Hips stay on floor as low as possible. Actively open hips. Pull feet away from wall. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head back.
	Cobra with Bent Knees	Hips stay on floor as low as possible. Actively open hips. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head & feet towards each other. Create even round.
	Cobra with Straight Knees	Shoulders down. Arms push diagonally back & up. Feet flexed push hips towards arms creating a even arch in lower back. Engage your hips!
	Klaritas Extended Morning Stretch	Put your chest on the floor as close as possible to the knees during the first move. Head guides the movement. Knees are static in one place. Do not allow them to move

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knee bridges

Demo	Exercise	Reps/Sets	How to/Cues
	Externally Rotated Hamstring Bridges
	Z-Stretch
	Z-Stretch Side Bend
	Internal & External Hip Rotations with Elastic
	Laying Pissing Dog with Elastic
	Hamstring Bridge Push Outs
	External Hip Rotations on Stomach with Elastic

half splits

Demo	Exercise	How to/Cues
	Half Split Prep	Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
	Half Split	Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
	Half Split Side Bends	Hips and shoulders stay parallel. Posterior pelvic tilt. Reach up tall towards the ceiling and keep this length while bending towards the side!
	HALF SPLIT BACK KNEE BENT
	Half Split Back Knee Bent - Arched	Hips & shoulders squared and parallel to the floor. Block not too close to wall.
#N/A	Half Split Back Knee Bent - Wall Walks	#N/A
#N/A	Half Split Back Knee Bent - Wall Taps	#N/A
	Half Split Back Knee Straight
#VALUE!

bridges

Demo	Exercise	How to/Cues
	Yoga Bridge	Push hips forward. Even rounding of the back.
	Bridge From Floor	Go up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch.
	Knee Bridge Wall Walks	Lengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the whole time.
	BRIDGE WITH HANDS ELEVATED AGAINST WALL
#N/A	Bridge Combination	#N/A
#VALUE!

cool down

Demo	Exercise	How to/Cues
	Upper and Lower Body Lifts on Stomach
#N/A	swimming on stomach	#N/A
	scissor kicks
	Rounded Rehab Crunches	Go slow & round 1 vertebral at the time.
	Heels to Sky	Straight up! Not in an angle. Stay in line!
	Legs behind the Head Rehab Touches	Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together

middle

Exercise	Reps/Sets	How to/Cues
Hip Opener	10x	Both feet pointed. While pushing hips back simoutaniously push chest towards the floor
Lotus Sit Ups	10x	Quick and dynamic! First reach up and then come to the front.
Butterfly on Back	10x	Hips and shoulders stay squared. Feet stay close to the floor.
Middle Split Kicks on Back	15x	Keep your hips on the floor and back straight. Feet and hips are in 1 straight line. Keep your knees fully engaged and externally rotate the legs as soon as they open.
Active Leg Rotations on Back	10x	Keep your feet as close as possible to the floor. Without moving the hips rotate the legs inside of the hips to the maximum each time
Active Leg Rotations on Stomach	10x	Do not arch your back. Keep your knees locked. Open as wide as possible into a middle split at the beginning of each rep.
Frog To Middle Split	15x	Knees and hips in 1 line during the frog position. Pull your knees down towards the floor and do not allow them to move while extending the legs into the middle split position. Lock your knees fully every time!

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