| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | 1 Legged Good Morning 8x each side | Hold your hips in a slight anterior pelvic tilt, keep your back straight and guide the movement with your coccyx. "Keep your shoulders low and pull them together in the back. Actively push your elbows back as well. Keep your hips and shoulders squared. " Move slow and focus on muscle engagement, alignment and balance. | |
 | Squatting Pike Warm Up 8x each side | Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement. Fully lock your knees in each rep. Exhale as you straighten your knees and squeeze your belly button towards your shin. | |
 | Standing Pike Stretch Leg Extension 8x | Fully lock your knees in each rep. Keep your hips on top of your feet at all times. Exhale as you straighten your knees and squeeze your belly button towards your shin. | |
 | Laying 1 Legged Hamstring Stretch 10x 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 - PNF with Strap 4 cycles of 4sec engage 5sec stretch | Mind muscle connection is key. Use the activation phase to become 1 with your hamstring. Pre fatigue it and then actively relax it during the stretch part of the exercise. Lock both of your knees and do not externally rotate your legs. Keep your hips and shoulders perfectly squared and parallel to the floor. | |
 | Standing Weighted Pike 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. Slide into a slightly deeper stretch every time you exhale. | |
 | Sitting L Sit Leg Lift 2x12 | Work with strength only. Do not slam your feet into the floor on the way back down. Lock your knees and point your feet! Exhale as you lift your legs. |