Remember always warm-up well. Ideally do any cardiovascular activity to break a light sweat before doing any flexibility work! And don’t forget: Form over depth!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Hip Rotations | 1set á 5 each side | Keep 90° angle at all times | |
| Second Position Plie | 1set á 10reps | Focus on turn out and engaging glutes and keeping your back straight. Go only as far as you can balance and is comfortable for you as not to strain your knees. | |
| Lotus Stretch - Fold Forward | 30sec | Try to get your knees as close to the ground as possible and focus on elongating your back! | |
| Middle split both knees bent | 30sec | Keep a line between hips and knees and tuck hip under to get it closer to the ground & flatten lumbar spine | |
| Half Swimmers | 7reps | Let your belly button touch the ground first, keep back almost arched! Open legs as far as possible but note that the wider they are the harder it is! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Pancake Warm-Up | 10reps | Keep legs as straight as possible and back nice and long without creating a curve | |
| Pancake on Yoga Block/Mat | 1min | Try to get your belly button to the floor and keep your spine nice and long | |
| Walking Pancake | 10x | Walk towards your hands and back! Keep pushing your butt up! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Half Split | 30sec | Keep lower back straight & abs engaged. Don't lean on front leg. |
 | Half Split with Back knee bent against wall | 30sec | Abs engaged and lower back straight. Keep hips and shoulders squared and facing forward. |
| Split on floor | 30sec | Keep hips and shoulders squared and go only as deep as you can without compromising form. If too much use chairs to rest elbows on. | |
| Split Push ups on elbows | 10x | Stay squared and really engage the back of the hip for this movement! |
You’ve reached the end of this workout. Be proud of yourself and continue down this path!