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.
To film within the first 3 days of training:
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| No video available | Rope skipping, or similar activity | 5min | Any cardiovascular activity to get a light sweat |
| Hip circles | 1x 10x each leg | Keep a 90° angle in your leg throughout the entire motion | |
| Lotus Position Bending Forwards | 1x 1MIN | Keep back at the wall and reach forward. Try to elongate your back | |
| Middle Split - Both Legs Bent | 1x 1min | Keep hips and knees in one line and tuck hip under. | |
| Middle Split | 1x 1min | Feet knees and hips in one line | |
| Middle Split - One Leg Bent on Yoga Block | 1x 40sec each side | Feet, knees and hips in one line | |
| Middle Split with one foot on yoga block | 1x 40sec each side | Feet, knees and hips in one line | |
| Half Swimmers | 1x 8reps | Open 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 8reps | Start 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 10reps | Start facing the wall and in an elbow stand. Open your legs into the widest middle split for reps |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Walking Pancake/Pike | 1x10reps | Set up in a downward dog position and walk towards and away from your hands | |
| Pancake on Foam Roller | 1x1min | Sit 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 | 40sec | Start 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 |
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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Split Sequence | Check drop-down for details! 1x whole sequence | Do right after the other, without break |
| Front Split on floor | 1x1min | Keep shoulders and hips squared | |
 | Front Split - Front Foot on roll & Back knee bent against wall | 40sec | Front leg on yoga block! Same as with normal front split on floor - keep everything squared. |
| Push-Up from Split, on floor | 10x | Set up in a front split, then by engaging your legs push up a little bit and go back into your split. |
Let me know how this feels. Is it too much? Not enough? Is it challenging?
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
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:
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:
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.
