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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!

Middle Split

DemoExerciseReps/SetsHow to/Cues
Deep Plie10xImagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.
Alternating Plie10xKnee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!
Deep Plie - Hold30 sec
Lotus Wave Combi10x & 30sec each sideAfter ti inital waves place 1 leg out towards the side and lean towarda it. Push your bottom armpit towards the front.
Half Middle Split15xBoth knees, standing foot and pubic bone in line. Move side ways only.
Hip Opener10xBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split Slides8x1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
Middle Split Slide to Kick6xHips and shoulders stay parallel to the floor at all times. Slide all the way out as far as you can before coming all the way back up to do the kick. The straight leg is facing in front! Do not arch or round your back!
Middle Split with Both Knees Bent2x1minBoth knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.
Middle Split with 1 Knee Bent40 secStraight knee fully locked to protect from injuries. Both knees and hips on 1 line. Upper body straight and parallel to floor.
Middle Split on Back against Wall2 minLock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low.
Assisted Middle Split at Wall2x30secKeep your upper body parallel to the floor. Lean your hips back against the wall. Place your elbows on the chair for reduced pressure.
Butterfly on Back10xHips and shoulders stay squared. Feet stay close to the floor.
Prep for Swimmer10xOpen your legs dynamically. Arch your back and let your chest guide the movement. Externally rotate the legs and close them between each rep.
Laying Elastic Assisted Tilt2x40secExternally rotate the working leg and keep your knees fully locked. Work on pulling the leg gently behind your shoulder!

Front Split

DemoExerciseReps/SetsHow to/Cues
Half Split Prep40 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split50 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Half Split Back Knee Straight30secBack knee fully locked. Front knee above heel. Tuck your tailbone under for a posterior pelvic tilt. Back foot flexed but demi pointed with the heel facing the ceiling. Use this demi point to push the back leg towards the front and into the hip helping with the posterior pelvic tilt.
Runners Stretch40 secHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Half Split Reps8xHips & shoulders parallel to the floor. back knee fully locked every time. Use wall/chair for balance is necessary. Push hips down when you bend the knee. Fight to keep them down while extending the knee. Hips should not move at all and stay in a posterior pelvic tilt the whole time. Push the back heel forward pushing the back leg into the hip helping with proper hip positioning.
Front Split On Floor40 secHips & shoulders squared & parallel to floor. Do not arch lower back. If you can not reach the floor use yoga blocks or chairs to elevate your hands. If you are touching the floor
Runners Stretch Slides8xHips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.

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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