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.
Make sure to warm up well.
|Jumping Jacks||1 min||Go fast and get your your heart rate up!|
|Cross Crunches||1 min|
|Hip Circles on Back||5x each leg & each direction||Hips stay parallel to floor and tailbone stays on floor at all times!|
|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 Back Mobility Elbow Raises on Knees||2x 8 each side||Hips and chest stays parllel to the floor. Look at floor at all times. Do not rotate head with elbow.|
|Mobility Back Row||2x8 each side||Core engages. Weight evenly on both feet|
|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!|
|Half Middle Split||10x||Both knees, standing foot and pubic bone in line. Move side ways only.|
|Half Split||30sec hold||Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary|
|Half Split to Runners Stretch||10x||Focus on your posterior pelvic tilt in the Half Split position and the anterior pelvic tilt in the Runners Stretch. Keep your shoulders low and look in front at all times!|
|Active Runners Stretch||8x||Lower back is straight. Core engaged. Working knee is locked. Hips & shouders parallel to the floor.|
|Active Sphinx||10x||Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!|