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 PFD for Front Splits Week 2 Day 5 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!
|High Knees||1min||Get going! Bring up that heart rate!|
|1 Legged Good Morning||8x||Lower back is straight and the hips stay parallel to the floor!|
|1 Legged Hamstring Stretch on Back||20x & 10sec hold|
|Standing Hip Circles||10x each direction & each leg||Hips stay parallel. Move leg inside of hips only!|
|Laying Quad Opener with Yoga Block||40sec||Do not arch lower back. Engage the abs to bring the stretch into the hip flexor|
|Half Split Back Knee Bent against Wall. Glutes by Hips||40sec||Keep the hips close to the wall|
|Half Split Back Knee Bent against the Wall||1min||Drop your hips down low.|
|Half Split||40sec||Do not arch lower back!|
|Half Split Reps with Elastic||10x||Back knee is fully locked every time. Fight to keep the hips low while extending the knee. Actively push the hips down when bending the knee|
Do all the following exercises without a break on one side. Then repeat on the other.
|Runners Stretch||40sec||Lower back is straight or even arched. Use Yoga blocks if you can not reach the floor|
|Half Split on Elbows||40sec|
|Runners Stretch Reps||10x||Hip & Shoulders stay parallel at all times. Hips over back knee!|
|Half Split Back Knee Straight||40sec||Straighten the knee all the way! Hips stay low!|
|Runners Stretch Slides||8x||The upwards slide is where the movement happens. Anterior pelvic tilt! Push the front heel into the floor.|
|Half Split Back Knee Straight Pulses||10x||Kenee fully locked. Practice next to the wall or use a chair for balance. PPT!|
|Parallel Runners Stretch||40sec||Lower back straight. Elevate your hands if you can not reach the floor.|
|Half Split Reps||10x||Knee fully locked every time! Keeps hips low. Back foot pushing heel and entire leg forward and helps with posterior pelvic tilt.|
|Front Split on Floor||1min||Quality over depth. Shoulders and hips parallel. If you are close to touching the floor extend the back knee|
|assissted Front Split Push Ups||10x||Weight equally in between both legs. Hips & Shoulders squared!|
|Half Split Kicks||8x||Back knee locked and back engaged the whole time! Come down slowly to avoid collapsin|
|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!