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Happy Bending!

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! 

Warm-Up

8-12 min of low impact cardiovascular activity such as light jogging, rope skipping etc. Not necessary if you are warm after training

Hamstrings

DemoExerciseReps/SetsHow to/Cues
Half Wood Chopper2x15
Pike steps10 each side
One Legged Hamstring Stretch on Back10x & 20sec hold
One Legged Pancake Stretch on Back10x & 20sec hold
Pike with elevated glutes1min
Runner Stretch2x40sec
Side Runners Stretch2x40sec
Runners Stretch Slides10x
Runners Stretch Foot Pulses8x
Sitting Wall Pancake40sec
Sitting One Legged Pike Stretch2x8
V Up Combi with Yoga Block10x each side

Middle split & Pancake

DemoExerciseReps/SetsHow to/Cues
Plie20x & 20sec hold
Lotus Combi20x & 20sec hold
Lunges Bottom Swap10x
Deep Lunge Side Bend30 sec
Half Middle Split2x 10x&20sec hold
Hip opener10x
Middle Split With Both Knees Bent1min
Middle Split on Back against wall1minOhne Gummi oder Gewicht. Nur zum aufwaermen!
Pancake with elevated glutes40 sec
Middle Split on Back against wall with elastic behind the back 40 sec
Middle split torture2x10
Straight to middle10x
Assisted Middle Split Push Ups With 1 Knee Bent8x
Half Swimmer to Elbows10x

You made it!

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.

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