Specific Warm Up

Rest between sets: None
Intensity: Light

Demo	Exercise	Reps/Sets	How to/Cues
	Sitting Adducteur Rolling 1min each side
	Plie Jumps 20x		In the bottom position of your plie your knees should be on top of your feet and level with your hips. Push your knees towards the back and your hips towards the front. Imagine you are in a toaster and to not want to burn yourself. As you jump fully lock your knees, point your feet and keep your legs externally rotated.
	External Rotation Extension 10x		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.

Rest between sets: Minimal / As Needed
Intensity: Moderate | Focus on form

Demo	Exercise	Reps/Sets	How to/Cues
	Half Wood Chopper 10x		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 1 Legged Pike Stretch 40sec each side		Lock both of your knees and keep them locked at all times. Make sure both of your feet point towards the front but do not place them on the same exact line. Keep your hips and shoulders perfectly squared and parallel to the floor.
	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.
	Elevated Runners Stretch Flex against Elastic 20sec each side		Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty.
	Elevated Runners Stretch 30sec 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.
	Side Runners Stretch Pulses 10x each side		Pull your hips into an anterior pelvic tilt as you flex your foot to lengthen your hamstring from both ends. Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee.
	Side Runners Stretch 30sec hold		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.

Rest between sets: Minimal / As Needed
Intensity: Moderate | Focus on form

Demo	Exercise	Reps/Sets	How to/Cues
	Half Middle Split 10x each side		Push your opposite hip down towards the heel of the standing foot. Move sideways only. 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.
	Hip Opener Waves 10x each side		Reach your hand far over the top to create a side stretch whilst keeping your shoulders low. Push both your glutes and chest towards the floor. Separate the movement. First focus on your side bend, then on pushing back and finally come back up to your starting position.
	Extended Cleopatra 5x each side		Move your knees and feet as close as possible towards the floor. Place your knees in 1 line with the hips parallel to the shoulders. Go slow and analyze the exercise precisely before you begin to train.
	Middle Split with Both Knees Bent 40 sec		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.
	Block Assisted Rocking Pancake 40sec		Open your legs as wide as possible. Straighten your knees! Push the bottom of your knees towards the floor. Keep your shoulders low and squared with the hips.
	Middle Split on Elbows 1min		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 Slides 8x each side		Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the front. Your opposite knee needs to be exactly 90 degrees bent. Stay in line as you push your leg towards the side and bring your hips down. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
	Butterfly on Back 5x		Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip opposite to the moving leg. Do not allow it to rise up. Keep your feet as close as possible to the floor. Fully lock your knees.
	Hamstring Bridge Push Outs 10x