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Flexibility Routine

Warm Up

6-8 min of light cardiovascular activity such as jogging on jump rope to break light sweat

Back WarmUp

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridge2sets, 10repsKeep knees from opening too much - let them face straight up
Bent Knee Windshield Wipers2sets, 10reps each sideKeep toes on floor & knees perfectly on top of each other the whole time
Klaritas Morning Stretch1set, 10reps

Back Stretches

DemoExerciseReps/SetsHow to/Cues
Cobra1set, 10 reps
Cobra with Bent Knees1set, 10reps
Knee Bridge Wall Taps2sets, 5repsKeep Hips right over knees
Bridge From Floor1set, 5reps with 3 sec holds on top
Standing Wall Taps2sets, 3 repsOnly light taps & back up - don't slam into the wall or rest on it
Handstand Wall Taps2sets, 2 repsSame as upright: don't let your feet slam into the wall or rest on it. It's all about control
Upper Body Lifts + Hold1set, 10reps + hold last for 10sec
Lower Body Lifts1set, 10reps
Leg Paddles1set, 30sec

Middle Split

DemoExerciseReps/SetsHow to/Cues
Hip Rotations10reps each direction & legKeep leg bent 90°
Middle Split hip opener1set, 10reps each side
Assisted Middle Split Push Ups1set, 10reps each side
Middle Split with bent Knees1set, 40secKeep knees & hips in one line. Tuck hips under & lower down
Middle Split with 1 knee bent1set, 40sec each sideKeep hips, knees and ankle of straight leg in one line
Middle Split on Floor40secKeep hips, knees & ankles in one straight line. Engage knees

Front Splits

DemoExerciseReps/SetsHow to/Cues
Half Split Prep1set, 40sec each sideTuck hip under to feel a stretch in your back hip
All exercises below this are to be performed in 1 set. Do not take breaks. Change side after
Half Split1set, 30secKeep hips and shoulders squared.
Lay on Straight front leg1set, 50secReally try to elongate spine
Half Split back knee straight40secKeep hips and shoulders squared. Straighten your back leg without lifting your hip up higher
Lay on straight front leg1minElongate your spine
Half Split Back knee Straight for reps10repsDont let your hip move up as you straighten your back leg
Split on Floor40 secKeep hips and shoulders squared.Engage core & back

Stretch to Press

DemoExerciseReps/SetsHow to/Cues
Sitting 1 Legged Pike Stretch2sets, 10reps each sideKeep back straight
Sitting Leg Raises Straddle2sets, 10reps lift + 10sec hold
Sitting 1 legged Pike Stretch2sets, 10reps each side
Sitting Leg Raises - Legs Together2sets, 10reps lift + 10 sec holdVideo shows straddle, for this one do legs together with hands on either side

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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