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.
Look after yourself and only do what feels safe enough. Rest long enough between sets to be fresh but short enough not to get cold!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 10x | Do not arch lower back. Feet and Knees Hip width apart. | |
| Bent Knee Windshield Wipers | 10x | Feet pointed close to glutes. Knees stay together at all times. | |
| Upper Body Lifts | 10x | Head stays in neutral position. Do not arch back but lift entire back. | |
| Half Superman | 10x each side | Knees & elbows locked. Lengthen spine as much as possible. Head in neutral position! Don't just lift up but also away from your center. | |
| Half Snow Angels | 10x each side | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Reverse Half Snow Angel | 10x | 90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back. | |
| Kneeling Side Bends | 10x each side | Hips locked in place. Core engaged. Arms by ears. Shoulders down. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Cobra With Straight Knees | 30sec | Shoulders down. Arms push diagonally back & up. Feet flexed push hips towards arms creating a even arch in lower back. Engage your hips! | |
| Bridge with hands elevated against wall | 4x | ||
| Bridge From Floor | 6x | Go up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch. | |
| Knee Bridge Wall Hold | 2x20sec | Lengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the while time. | |
| Knee Bridge Wall Walks | 6x | Lengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the while time. | |
| Knee Bridge Wall Taps | 2x4 | Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one. | |
| Klaritas Extended Morning Stretch | 10x | Put your chest on the floor as close as possible to the knees during the first move. Head guides the movement. Knees are static in one place. Do not allow them to move | |
| Half Split Back Knee Bent - Arched | 20sec | Hips & shoulders squared and parallel to the floor. Block not too close to wall. | |
| Yoga Bridge | 30sec | Push hips forward. Even rounding of the back. | |
| Cobra with Knees Bent against the Wall | 30sec | Hips stay on floor as low as possible. Actively open hips. Pull feet away from wall. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head back. | |
| Shoulder Warm Up with Elastic | 10x | Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back | |
| Cobra hold | 30sec | Use back musces to raise. Start with hands next to chest. Squeeze elbows along body. Push diagonally back and up with arms. Pull head back to create even arch. | |
| Cobra | 10x | Use back musces to raise. Start with hands next to chest. Squeeze elbows along body. Push diagonally back and up with arms. Pull head back to create even arch. | |
| Active Sphinx | 10x | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
 | Half Split Back Knee Bent Against the Wall | 40sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary |
 | Half Split | 40sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary |
| On Stomach Hip Opener with Yoga Block | 40sec each side | Do not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor. | |
| Cat n Cow | 10x | Arch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times! | |
| Shoulder Stretch on Floor | 40sec | Look at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees! | |
| Shoulder Stretch on Knees | 2x30sec | Look at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Upper Body Lifts on Stomach Hands behind Head | 2x10 | Interlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times. | |
| Rounded Rehab Crunches | 2x10 | Go slow & round 1 vertebral at the time. | |
| Legs behind the Head Rehab Touches | 2x10 | Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together | |
| Heels to Sky | 2x10 | Straight up! Not in an angle. Stay in line! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!