| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Half Wood Chopper 8x | Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt.Delay your chest raising up and look at your hands as they guide the upwards movement.Keep your knees fully locked at all times. | |
 | Standing Pancake Pulse 12x | Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt.Fully lock your knees.With every pulse work on pulling your chest towards the floor and your seat bones towards the ceiling | |
 | Standing Diagonal 1 Legged Pike Stretch 40sec each side | Place your front foot out towards the side but keep it pointing towards the front.Lock both of your knees and keep them locked at all times.Work on keeping your hips and shoulders squared. | |
 | Standing Diagonal 1 Legged Pike Table 20sec each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Place your weight equally between both feet.Lock both of your knees and keep them locked at all times. | |
 | 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. | |
 | Side Runners Stretch Slide 8x each side | Focus on the details here as they will significantly change what this exercise does for you! The main focus lays on the moment when you pull your hips back up. The aim here should not be to push low into a front split but to lengthen and stretch the hamstring as you pull back up.Guide the backwards movement with your hips. First flip them into an anterior pelvic tilt. Then push your heel into the floor as you pull back lengthening the hamstring from both ends.Fully lock your front knee and push the bottom of the knee towards the floor. | |
 | Widest Pancake 2x40sec | Externally rotate your legs so your knees point towards the ceiling.Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.Aim with your belly button towards the floor in front of you and not with your nose. | |
 | Prep for Swimmer - Elevated Glutes 8x | Arch your back as you fold into the pancake and let your chest guide the movement.Externally rotate the legs.Keep your shoulders depressed and squared with your hips. | |
 | Pancake Elastic Push 2x8 | Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.Fully lock your knees and push the bottom of your knees towards the floor.Keep your legs in approximately a 90 degrees angle inside your hips. |