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 |
|---|---|---|---|
| Half Wood Chopper | 10x | ||
| Standing Pike Steps | 8x each side | ||
| Laying One Legged Pike Stretch - Grab Ankle If Possible | 10x & 20 sec hold | ||
| One Legged Pancake Stretch On Back | 10x & 20 sec hold | ||
| Hip Circles On Back | 10x | ||
| Deep Plie | 15x & 20sec hold | ||
| Lotus Waves | 10x | ||
| Side Lunge Bottom Swap | 15x | ||
| Middle Split Half Split | 10x |
Flexibility take time. Patience and consistency is key. Make sure you are always well warmed up and stay warm during your training. Do not stretch in a winy or cold area!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Middle Split Hip Opener | 10 | ||
| Assisted Middle Split Push Ups With 1 Knee Bent | 10 | ||
| Diamond Frog | 1min | ||
| Middle Split with both knees bent | 1min | ||
| Middle Split With Both Knees Bent -Arch Round | 30sec | ||
| Middle Split with both knees bent & Straight upper body | 40sec | ||
| Middle Split with 1 knee bent | 1min | ||
| Middle Split with 1 knee bent & straight upper body | 40sec | ||
| Middle Split | 1min30 | ||
| Assisted Middle Split Push Ups With 1 Knee Bent & straight upper body | 8 | ||
| Swimmer To Elbow | 10 | ||
| Straight To Middle Split | 10 | ||
| Middle Split Kicks on back with elastic | 10 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Runners Stretch with elevated foot | 30sec | ||
| Walking Downward dog | 10 | ||
| Assisted Split Push Ups | 10 | ||
| https://drive.google.com/file/d/140nrgb-z9c7J6kv6H0bmtoKPoNYMb-bC/view?usp=sharing | Split reps with elevated foot | 10 | |
| Split | 1min30 | ||
| Split back knee bent against the wall | 1min | ||
| NOW REPEAT ON OTHER SIDE | |||
| Half split reps | 15x | ||
| Runners stretch | 30sec | ||
| Half split on elbows | 30sec | ||
| Prep for half split | 40sec | ||
| Runners stretch | 30sec | ||
 | Half split back knee straight | 30sec | |
| Runners Stretch | 40sec | ||
 | Half Split | 40sec | |
| DO ALL FOLLOWING EXERCISES WITHOUT BREAK | |||
| Runners Stretch | 20sec | ||
 | Half Split back knee bent against the wall | 40sec | |
| On Stomach Hip Opener With Yoga Block | 1min |
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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