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!
Please find your program down below. It is an intense one that will definitely make you stronger and more flexible!
Make sure to warm up well before! 6-8 min of low impact cardiovascular activity to break a small sweat would be great.
Stay warm during training. Do not stretch under an air conditioning!
Do the whole program from top to bottom back to back. Start with 3-4 times a week and work your way up to up to 6 times a week!
Enjoy! Reach out if you have any questions or want an update!
Sascha
6-8 min of low impact cardio vascular activity. Don’t be scared to break a light sweat!
Getting more flexible and developing compression strength takes time!
Be patient, work hard and believe in the progress!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Pike | 40sec | ||
| One Legged Good Morning | 8x each side | ||
| Table | 40sec | ||
| 1 Legged Hamstring Stretch on back | 10x & 30sec hold | ||
| Runenrs Stretch | 40sec | ||
| Runners Stretch Pulses | 10 | ||
| Runenrs Stretch Table | 20sec | ||
| Parallel Runners Stretch | 40sec | ||
| Parallel Runners Stretch Pulses | 8 | ||
| Runners Stretch Slides | 10 | ||
| Walking Downward Dog | 10 | ||
| Sitting One Legged Pike Stretch | 10 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Runners Stretch Leg Lift | 10 | ||
| V up combi with rope | 10 | ||
| Sitting Pike Block Push | 10 | ||
| V Up Hold | 30sec | ||
| V Up Hold Pulses | 20 | ||
| Sitting Leg Lifts | 3 sets of 10lifts & 10sec hold | ||
| Hip Flexor Conditioning | 10sec hold & 10 Pulses |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Laying Hip Opener with Block | 40sec | ||
 | Half Split | 40sec | |
 | Half Split Back Knee Bent against the Wall | 40secs |
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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