| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Inchworm with Push Up 6x | In the pushup position engage your core and create 1 straight line from your feet all the way through your neck.Touch your chest on the ground in each push up and keep your elbows close to your body.Stay strong and engaged as you walk your hands back and return to your standing position. | |
 | Straight to W Back Lift 8x | On the way back pull your elbows past your shoulders, engage your back and lift your upper body off the floor.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop! | |
 | Shoulder Opener on Floor 40sec | Engage your core to keep your back straight. Isolate the stretch into your shoulders.Lock your elbows and slightly depress your shoulders.Place your knees about hip width apart on the floor underneath your hips. | |
 | Half Superman 4x each side | Lock your knees and elbows fully.Lengthen before you lift. Push your feet and hands far away from your center.Lift your head with your upper body and gaze at your hands. | |
 | Reverse Half Snow Angel 6x each side | Separate the movement in 2. First extend the leg down, then draw a long circle towards the back.Take the same movement path on the way back.Do not allow your hips to rotate and open towards the back. | |
 | Cat n Cow 6x | Focus on mobilizing your entire spine from the neck all the way to your hips.As you round your back push your hands into the floor and away from you to further round your back.Imagine pulling the floor towards your knees to support your back for a deeper arch. | |
 | Cobra - Elastic Assisted 8x | ||
 | Deep Plie - Back to Wall 8x | Slide your back on the wall and actively push your knees towards the wall.Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep. | |
 | Walking Pike 40sec | The anterior pelvic tilt is the most important part of this exercise.As you move your foot pull your toes up towards your chin and flex your foot.Keep your knees locked and shoulders squared with the hips at all times. | |
 | Laying 1 Legged Hamstring Stretch 8x each side | Hold the working knee at a consistent distance to your chest. Do not move it away from you as you extend the leg.Fully lock the knee in each rep and flex your foot.Keep your back straight and keep the opposite knee locked. | |
 | Laying 1 Legged Hamstring Stretch - Hold 40sec each side | Fully lock your working knee, flex the foot and pull it towards your chest. Keep your shoulders depressed and on the floor.Keep your back straight and keep the opposite knee locked. | |
 | Runners Stretch 40sec each side | Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty. | |
 | Runners Stretch Back Fly with Elastic 40sec each side | Keep your shoulders depressed and squared with your hips.Lengthen your hamstring from both ends by flexing your front foot.Lock the front knee and push the bottom of the knee towards the floor. | |
 | Side Runners Stretch 40sec each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee and fully lock the front knee. Push the bottom of the knee towards the floor. | |
 | Half Middle Split - Hold 8x each side | Push your opposite hip down towards the heel of the standing foot.Keep your shoulders down and look towards the front.Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee. | |
 | External Rotation Extension 8x | Keep your back straight. Do not arch it during retraction or round it during protraction.Depress your shoulders and keep them squared with your shoulders. | |
 | Cleopatra 4x each side | Use your back muscles to rise up.Work on moving the arch from your lower back into your hips.Keep your foot as close to the floor as possible as you move the knee up and back down. | |
 | Frog 40sec | Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent.With every exhale slide into a deeper stretch. | |
 | Frog - Active 40sec | Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition.As you round your lower pack push your hands and feet into the floor. This will release pressure form your knees. Use this opportunity to pull your knees away from each other and to push into a deeper stretch.Exhale as you switch in top the posterior pelvic tilt. | |
 | Standing Weighted Pancake Stretch on Bench 2x40sec | When you are done simply drop the weight to the floor and come back up without.Push the bottom of your knees back to fully lock them.Place your feet parallel to each other and wider than your hips. | |
 | Middle Split on Elbows 40sec | Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head.Keep your upper body straight and parallel to the floor.Slide into a slightly deeper stretch every time you exhale. | |
 | Middle Split - 1 Knee Bent 40sec each side | Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing in the same direction as your head.Keep your upper body around parallel to the floor.Keep your opposite knee 90 degrees bent and point your feet. | |
 | Straight to Middle Split 8x | Keep your feet as close as possible to the floor and open your legs until your feet are in line with the hips.Make sure your hips stay straight. Do not allow them to rotate into a posterior pelvic tilt.Fully lock your knees. |