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Time to crush it!

Training Program

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! Also if you’d rather go through your program offline, download the pdf version here.  Looking for your Dashboard? Find it here.

Hamstrings

DemoExerciseReps/SetsHow to/Cues
Jumping Jack1min
high knees1min
Half Wood Chopper10
Laying One Legged Pike Stretch10 & 20sec hold each sideUse strap/rope as extension if you can not teach ankle yet
Runners Stretch40sec
Side Runners Stretch1x40sec
One Legged downward dog walks with elevated foot1x40secuse yoga blocks to elevate your hands so you can reach the floor compfortably. We are not looking for the way back. We want to practice the front part. Walking in front feeling the ankle stretch.
diver8x each side
Calve raises30x each sideGo as low as possible. Lower as low as possible. This should be more of a stretch than a strengthening
Pike stretch with elevated feet40sec

Splits Prep

DemoExerciseReps/SetsHow to/Cues
Bottom swap Lunges10
Deep Side Lunges10&10sec hold
Hip Circles On Back10 each leg
Lotus Wave10
Lotus Side Stretch40sec each sideonly the side stretch in this one
Half Split Middle Split2x10&10sec hold
Hip Opener2x6 each side
Rocking Middle Split with both knees bent40sec each sideDon't just hold the position. Rock your hips back and forth gently
Half Split Prep40sec each side
Half Split2x40sec
Half split with elbows on chair40sec

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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