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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

DemoExerciseReps/SetsHow to/Cues
Passe Developpe on Back
Middle Split Push Ups
Middle Split Push Ups with Hips on Hands
Middle Split Sit UpsIsolate the movement into the upper body. Lock the knees!
Middle Split Slide to KickHips 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!
Middle Split V-UpsKnees are locked. Externally rotate the legs as soon as you open them. Bring them back to parallel when they are closed
Middle Split Windshield Wipers"Out, other side, over, up and back. " Tell yourself that while you do these to remember the choreography!
Middle Split Windshield Wipers on StomachKeep the hips as parallel to the floor as possible. Make sure your knee is gully locked when it should be locked!
Overhead Leg CrossesHips and shoulders stay parallel to the floor. Touch all the way over head and come back.
Pancake RondesArch your lower back. Externally rotate your legs!
Pancake Sit UpsFirst come up and then go over and down. Keep your back straight or even sligthly arched during the pancake!
Middle Split Pulses on BackFeet and hips are in 1 straight line. Keep your back straight! Externally rotate your legs
Puppy Press DeveloppElevate your hands as much as necessary. Pull the bent knee around and then over as much as possible before extending it.
Scissors to Middle Split
Single Leg Developpe CombiSlide as high as possible during the Developp. Bring the toes back to the same high spot when coming back out.
Single Leg V-Up CombiHips and shoulders stay parallel to the floor. Isolate the movement first into the leg. Then keep the leg immobile on top and only move the upper body.
Sissor to Middle SplitQuick and dynamic. Externally rotate the legs as soon as they open!
Sitting Leg IsolationsHands over head but leave your shoulders down. Isolate the movement into the leg. Do not round your back! Do not lean towards the back!
Standing Side Pulses
Straight to Middle SplitKnees fully locked. Start the movement by externally rotating the legs. Keep the feet as close to the floor as possible at all times and open the legs until both feet and the hips are on 1 line.
Swimmer on Elbows
V-Up Pulses with ElasticKnees are locked. Back is straight. Shoulders down!
Forearm Middle Split KicksFocus on opening your legs equally not to lose balance. Do not allow your head to touch the floor. Externally rotate the legs as soon as they open.
Active Leg Rotations on Back15sec
Active Leg Rotations on StomachDo not arch your back. Keep your knees locked. Open as wide as possible into a middle split at the beginning of each rep.
Active Straddle on Back
Alternating Middle Split Leg Lifts
Assisted Middle Split Push Ups
Assisted Middle Split Push Ups with both Knees Bent
Butterfly on BackHips and shoulders stay squared. Feet stay close to the floor.
Cleopatra
Developp to Pancake Sit UpsAss weight if you like
Developpe to Upper Body V-UpsTight and dynamic. Isolate the movement into the upper body during the V-Ups
1 Legged Frog Pulls
Frog Combi on Back
Frog Sit UpsLet the first movement be guided by your knees. Work on keeping the close to the floor. When you extend the knees into the middle split do not allow them to move!
Frog To Middle SplitJump up and Slowly Lower Down
Half Frog to Middle Split on BackEither use the mashine as the gym or an elastic for help.
Half Straight to Middle Split
Lotus Sit UpsQuick and dynamic! First reach up and then come to the front.
Middle Split Kicks on BackKeep 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.
Middle Split Kicks on Back with Elastic
Middle Split Kicks to Upper Body Sit UpsExternally rotate the legs as soon as they open!

floor stretches

DemoExerciseReps/SetsHow to/CuesWorkout 1
Cat n CowArch 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 ElasticDo 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 KneesLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Shoulder Stretch on FloorLook at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees!
Active SphinxPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
CobraUse 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/ACobra Side to Side#N/A
Cobra with Knees Bent against the WallHips 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 KneesHips 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 KneesShoulders 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 StretchPut 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

DemoExerciseReps/SetsHow 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

DemoExerciseReps/SetsHow to/Cues
Half Split PrepHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half SplitHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Side BendsHips 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 - ArchedHips & shoulders squared and parallel to the floor. Block not too close to wall.
#N/AHalf Split Back Knee Bent - Wall Walks#N/A
#N/AHalf Split Back Knee Bent - Wall Taps#N/A
Half Split Back Knee Straight
#VALUE!

bridges

DemoExerciseReps/SetsHow to/Cues
Yoga BridgePush hips forward. Even rounding of the back.
Bridge From FloorGo 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 WalksLengthen 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/ABridge Combination#N/A
#VALUE!

cool down

DemoExerciseReps/SetsHow to/Cues
Upper and Lower Body Lifts on Stomach
#N/Aswimming on stomach#N/A
scissor kicks
Rounded Rehab CrunchesGo slow & round 1 vertebral at the time.
Heels to SkyStraight up! Not in an angle. Stay in line!
Legs behind the Head Rehab TouchesGo slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together

middle

DemoExerciseReps/SetsHow to/Cues
Hip Opener10xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Lotus Sit Ups10xQuick and dynamic! First reach up and then come to the front.
Butterfly on Back10xHips and shoulders stay squared. Feet stay close to the floor.
Middle Split Kicks on Back15xKeep 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 Back10xKeep 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 Stomach10xDo 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 Split15xKnees 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!

You made it!

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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