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!
8-12 min of low impact cardiovascular activity such as light jogging, rope skipping etc. Not necessary if you are warm after training
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Wood Chopper | 2x15 | ||
| Pike steps | 10 each side | ||
| One Legged Hamstring Stretch on Back | 10x & 20sec hold | ||
| One Legged Pancake Stretch on Back | 10x & 20sec hold | ||
| Pike with elevated glutes | 1min | ||
| Runner Stretch | 2x40sec | ||
| Side Runners Stretch | 2x40sec | ||
| Runners Stretch Slides | 10x | ||
| Runners Stretch Foot Pulses | 8x | ||
| Sitting Wall Pancake | 40sec | ||
| Sitting One Legged Pike Stretch | 2x8 | ||
| V Up Combi with Yoga Block | 10x each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Plie | 20x & 20sec hold | ||
| Lotus Combi | 20x & 20sec hold | ||
| Lunges Bottom Swap | 10x | ||
| Deep Lunge Side Bend | 30 sec | ||
| Half Middle Split | 2x 10x&20sec hold | ||
| Hip opener | 10x | ||
| Middle Split With Both Knees Bent | 1min | ||
| Middle Split on Back against wall | 1min | Ohne Gummi oder Gewicht. Nur zum aufwaermen! | |
| Pancake with elevated glutes | 40 sec | ||
| Middle Split on Back against wall with elastic behind the back | 40 sec | ||
| Middle split torture | 2x10 | ||
| Straight to middle | 10x | ||
| Assisted Middle Split Push Ups With 1 Knee Bent | 8x | ||
| Half Swimmer to Elbows | 10x |
You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.