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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Jumping Jack | 1min | ||
| high knees | 1min | ||
| Half Wood Chopper | 10 | ||
| Laying One Legged Pike Stretch | 10 & 20sec hold each side | Use strap/rope as extension if you can not teach ankle yet | |
| Runners Stretch | 40sec | ||
| Side Runners Stretch | 1x40sec | ||
| One Legged downward dog walks with elevated foot | 1x40sec | use 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. | |
| diver | 8x each side | ||
| Calve raises | 30x each side | Go as low as possible. Lower as low as possible. This should be more of a stretch than a strengthening | |
| Pike stretch with elevated feet | 40sec |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Bottom swap Lunges | 10 | ||
| Deep Side Lunges | 10&10sec hold | ||
| Hip Circles On Back | 10 each leg | ||
| Lotus Wave | 10 | ||
| Lotus Side Stretch | 40sec each side | only the side stretch in this one | |
| Half Split Middle Split | 2x10&10sec hold | ||
| Hip Opener | 2x6 each side | ||
| Rocking Middle Split with both knees bent | 40sec each side | Don't just hold the position. Rock your hips back and forth gently | |
| Half Split Prep | 40sec each side | ||
 | Half Split | 2x40sec | |
| Half split with elbows on chair | 40sec |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!