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!
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!
|One Legged Good Morning||8x each side|
|1 Legged Hamstring Stretch on back||10x & 30sec hold|
|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|
|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|
|Laying Hip Opener with Block||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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