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Happy Stretching!

Leg Flexibility Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version, you can find it here.  Looking for your Dashboard? Find it here.

  1. This program is a test to see how your body reacts
  2. Please do not skip any exercises and do them in the right order
  3. You are naturally very flexible
    1. It is important to prepare your body well
    2. If not you have a very high risk of injury
    3. You also have incredible potential
  4. When you film the exercises
    1. film them during training
    2. Do not film them randomly out of order
    3. Do not skip prep for filming!!!

To film within the first 3 days of training:

  • Middle split with foot on block
  • Split Push Ups
  • Half swimmer
  • Half Swimmer Backwards
  • Half split back knee bent on block against wal

Leg Warm-Up & Middle Split

DemoExerciseReps/SetsHow to/Cues
No video availableRope skipping, or similar activity5minAny cardiovascular activity to get a light sweat
Hip circles 1x 10x each legKeep a 90° angle in your leg throughout the entire motion
Lotus Position Bending Forwards 1x 1MINKeep back at the wall and reach forward. Try to elongate your back
Middle Split - Both Legs Bent 1x 1minKeep hips and knees in one line and tuck hip under.
Middle Split 1x 1minFeet knees and hips in one line
Middle Split - One Leg Bent on Yoga Block 1x 40sec each sideFeet, knees and hips in one line
Middle Split with one foot on yoga block 1x 40sec each sideFeet, knees and hips in one line
Half Swimmers 1x 8repsOpen legs actively as wide as possible and let your upper body (tummy first) go down towards the ground & back up. The wider the legs the harder it will be!
w Half Swimmers - Backwards 1x 8repsStart lying on stomach with legs closed behind you. Now open legs as wide as you can and close them again.
Middle Split Kicks on Elbow - at Wall 1x 10repsStart facing the wall and in an elbow stand. Open your legs into the widest middle split for reps

Pancake

DemoExerciseReps/SetsHow to/Cues
Walking Pancake/Pike 1x10repsSet up in a downward dog position and walk towards and away from your hands
Pancake on Foam Roller 1x1minSit on foamroller/mats/blocks and reach forward in a pancake. Make sure belly button leads the way towards the ground.
Standing Weighted Pancake Stretch on bench 40secStart standing on a bench or box with a weight in hand. Legs a bit further apart. Let the weight pull you down and focus on keeping your back long

Front Splits

Do everything below on one leg first, and then start from top (of the front split section) with the other leg. Most sets are supersets that include a half split variation to target the back hip and quad, followed by straightening the front leg and reaching forward/laying on front leg. 
Once a superset is done please move to the next set straight away without taking a break.  The only break is after the Half Split Sequence and before the full splits on the floor/blocks etc.

DemoExerciseReps/SetsHow to/Cues
Half Split SequenceCheck drop-down for details! 1x whole sequenceDo right after the other, without break
Front Split on floor 1x1minKeep shoulders and hips squared
Front Split - Front Foot on roll & Back knee bent against wall40secFront leg on yoga block! Same as with normal front split on floor - keep everything squared.
Push-Up from Split, on floor 10xSet up in a front split, then by engaging your legs push up a little bit and go back into your split.

Feedback Needed!

Let me know how this feels. Is it too much? Not enough? Is it challenging?

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Do This: ⁣

➡ Very slow and controlled movement
➡ 90° angle forewards, to side and rotation backwards
➡ 3 exact 90° angle poses

Do This: ⁣

➡ Reach forward and try to elongate your back
➡ Correct distance: length of forearm without wrist = crotch to heel

 

Legs bend 90°. Try to get as flat as possible but don't force anything, just relax.

Get as deep as you can and try to relax. hips and knees in one straight line. Try to get your stomach flat, belly button pushes on floor, & hands reach forward

Relax in the position but keep your straight knees tight to prevent injuries from happening

Set up in a middle split with one leg bend 90° and placed on a yoga block and reach forward

Do This: ⁣

➡ Hips and knees in one straight line
➡ Stomach flat, belly button pushes on floor & hands reach foreward
➡ Try to relax all muscles, except straight knee
➡ Tighten straight knee; if knee loose it can cause injuries in knee

Set up in a middle split with a foam roller under one foot and reach forward

Do This: ⁣

➡ Hips and knees in one straight line,one foot on roll
➡ Stomach flat, belly button pushes on floor & hands reach foreward
➡ Try to relax all muscles, except straight knee
➡ Tighten straight knee; if knee loose it can cause injuries in knee

Open to the widest possible middle split and lay down onto your stomach. Then close your legs and come back to a sitting position, but try to do this without using your hands

Do This: ⁣

➡ Legs straight, tight
➡ Open to middle split as far as possible
➡ Then lie down on your stomach, keep straight arms & shoulders next to ear
➡ Use your hands to help you reach your middle split while on stomach
➡ Then try without help of hands to come up to a sitting middlesplit

 

Start on stomach with legs closed behind you. Then open up to your widest middle split and let your legs close back up again.

Do This: ⁣

➡ Legs straight, tight
➡ Open to middle split as far as possible

Start with your stomach facing the wall and get up into an elbow stand. Try to get as close to the wall as is doable for your range of motion. Then open legs to a wide middle split and back up. Try to work as actively as possible and rely less and less on the resistance of the wall.


Start by placing your hands on the ground, similar to a downward dog position. Then walk your feet towards your hands and back. Focus on pushing your butt up high to the ceiling.

Start in a seated straddle position with legs shoulder width apart and on a foam roller. Keep your back long.  Think tummy to floor & long back.


Set up on a sturdy bench with a weight in your hand. Legs further apart. Let the weight pull you down and try to focus on elongating the spine constantly.

 

Go as deep as possible into the stretch while focusing on proper alignment and technique in your hips:

  • Put a yoga block under your back knee
    • it will make the position a bit easier to control but also adds a nice and soft cushion
  • Make sure to keep your shoulders and hips perfectly squared
  • Keep your front knee right above the heel
  • Keep your abs engaged and hips rotated upwards to avoid arching your lower back

If you feel limited by your current level of flexibility and can not move into a deep squat at all you can move your back knee a bit further away from the wall. Just make sure that you stay squared and your back foot keeps pointing to the ceiling right above you. Don’t forget to grab a chair or anything else to hold on to for balance.

Do This: ⁣

➡ Chest touches knee
➡ Chest pushing knee into hyperextension towards floor
➡ Hips and shoulders are facing forward, creating one square if viewed from front
➡ Reach forwards with hands and whole body

Again, start from a clean half split where your:

  • hips and shoulders are perfectly squared
  • front knee is in the right spot
  • hips push forward and rotate

Now flex your back foot, engage your back knee and fully straighten your leg. Make sure that your hips do not go up but stay in the same spot. There should be quite a bit of tension between your back knee and your opposite shoulder. Make sure to engage your core (pull stomach in),  and hips are in a posterior pelvic tilt. Remember – lower back stays flat!

Hold this position for a few counts and then slowly bend your knee back down to the floor. Since this is a pretty advanced exercise it is recommended to use a chair or wall for balance. Once you’re comfortable with this exercise you can use a free weight and hold it in your hands straight over your head to increase the stretch and difficulty.

Do This: ⁣

➡ Hips and shoulders are facing forward, creating one square if viewed from front

Do This: ⁣

➡ Hips and shoulders are facing forward, creating one square if viewed from front
➡ Place your front foot on a foam roller & bent your back leg

Do This: ⁣

➡ Hips and shoulders are facing forward, creating one square if viewed from front
➡ Push into the floor with your front foot and lift yourself up from the ground. Don't use hands.