Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.
If you would rather download the workout and go through it without your device please find the Front Splits Week 1 Day 2 PDF here!
Look after yourself and only do what feels safe enough. Yes push yourself but not to extreme pain. Anything more than mild pain will not allow your muscle to relax and stretch!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Knees to the Chest | 1min |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Pike | 30sec | ||
| Standing Round Arch Pulses | 15x | ||
| Table | 30sec | ||
| One Legged Hamstring Stretch on Back With Towel | 10x & 10sec hold | Use a towel, sweatshirt or similar to create a small arch in your lower back | |
| One Legged Hamstring Stretch on Back | 10x & 10sec hold | ||
| Runners Stretch | 40sec | Use a rope as an extension of your arms if you can not reach your leg yet | |
| Runners Stretch Table | 30sec | ||
| Runners Stretch Reps | 8x | Hip & Shoulders stay parallel at all times. Hips over back knee! | |
| Parallel Runners Stretch | 40sec | Lower back straight. Elevate your hands if you can not reach the floor. | |
| Parallel Runners Stretch Foot Pulses | 10x | Focus on the anterior pelvic tilt. Keep your lower back straight or even sligthly arched! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hip Circles on Back | 10x each direction | ||
| Z-Stretch | 40sec | ||
| Laying Quad Opener with Yoga Block | 40sec | Do not arch lower back. Engage the abs to bring the stretch into the hip flexor | |
| Prep for Half Split | 40sec | Hip over back knee. Focus on Posterior Pelvic Tilt | |
| Half Split Back Knee Bent against Wall. Glutes by Hips | 40sec | Keep the hips close to the wall | |
| Half Split Back Knee Bent against Wall. Glutes by Hips. Pulses | 10x | Arch and round the lower back practicing the posterior pelvic tilt |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridge Leg Lifts with Elastic | 10x none alternating | Go slow and lift the knee as high as possible. Keep the hips parallel to the floor! | |
| Turned Out Hamstring Bridges with Elastic | 10x | Come all the way up every time! | |
| External Hip Recovery Rotations | 10x | Do not allow your hips to rotate or move at all. 100% of the movement should be isolated in the hips! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!