Here is the full workout. 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.
I am looking forward to reconnecting with you online or at a future event.
See you soon!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| High Knees | 2x30sec | Light on the toes, knees as high as possible. Posterior pelvic tilt. Go fast and get your your heart rate up! | |
| Extended Burpee | 2x30sec | Work dynamic and intense during the push up and straight jump. Slow it down in the side plank to keep your balance! | |
| Mountain Climbers | 2x30sec | Knee as close as possible to the chest. Other knee is locked. Hips stay low. Back is straight. Core is engaged! | |
| Dead Bug Circles | 8x each direction | Pull your knees as close as possible towards the floor. Use your glute muscles to actively help the movement. Lower back stays on the floor at all times |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Split Prep | 30sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee. | |
| Runners Stretch | 30sec each side | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | |
| Do all following exercises back to back without a break | |||
| Half Split | 30sec | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary | |
| Runners Stretch | 30sec | Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked | |
| Half Split Back Knee Straight | 20sec | Back knee fully locked. Front knee above heel. Tuck your tailbone under for a posterior pelvic tilt. Back foot flexed but demi pointed with the heel facing the ceiling. Use this demi point to push the back leg towards the front and into the hip helping with the posterior pelvic tilt. | |
| Runners Stretch Reps | 10x | Hips & shoulders parallel to the floor. Back straight. Use wall for balance if necessary. | |
| Half Split Reps | 10x | Hips & shoulders parallel to the floor. back knee fully locked every time. Use wall/chair for balance is necessary. Push hips down when you bend the knee. Fight to keep them down while extending the knee. Hips should not move at all and stay in a posterior pelvic tilt the whole time. Push the back heel forward pushing the back leg into the hip helping with proper hip positioning. | |
| Runners Stretch Slides | 10x | Hips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring. | |
| Front Split On Floor | 30sec | Hips & shoulders squared & parallel to floor. Do not arch lower back. If you can not reach the floor use yoga blocks or chairs to elevate your hands. If you are touching the floor | |
| Repeat on other side now | |||
| Front Split Reps | 8x | In your Front Split lock the back knee fully and relax it again towards the floor. Make sure your hips & shoulders stay parallel to the floor and squared! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 8x | Do not arch lower back. Feet and Knees Hip width apart. | |
| Bent Knee Windshield Wipers | 8x | Feet pointed close to glutes. Knees stay together at all times. | |
| Half Snow Angels | 8x each side | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Upper Body Lifts - Hands by Hips | 10x | Head stays in neutral position. Do not arch back but lift entire back. | |
| Lower Body Lifts on Stomach with Bent Knees | 10x | Knees 90degrees bent. Open your feet and knees hip with apart. Keep your entire uperbody including the chest on the floor. | |
| Cat n Cow | 8x | 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! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Active Sphinx | 3x5 sec | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
| Cobra - Reps | 8x | Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch. | |
| Cobra - Hold | 12sec | Use back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch. | |
| Shoulder Opener at Wall | 2x20sec | Before pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall. | |
| Knee Bridge Wall Taps | 8x | Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one. | |
| Knee Bridge Wall Walks | 2x2 | 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 whole time. | |
| Bridge From Floor | 4x total | 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. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Upper Body Lifts - Hands behind Head | 10x | Interlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times. | |
| Half Superman | 10x | Knees & elbows locked. Lengthen spine as much as possible. Head in neutral position! Don't just lift up but also away from your center. | |
| Rounded Rehab Crunches | 10x | Go slow & round 1 vertebral at the time. | |
| Legs behind the Head Rehab Touches | 10x | Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Plie | 8x | Imagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated. | |
| Hip Opener | 8x each side | Both feet pointed. While pushing hips back simoutaniously push chest towards the floor | |
| Half Middle Split | 8x each side | Both knees, standing foot and pubic bone in line. Move side ways only. | |
| Middle Split with Both Knees Bent - Active | 30sec | Both knees and hips on 1 straight line. Slowly and mindfully switch between an anterior and posterior pelvic tilt pushing the hips lower with each repetition. | |
| Block assisted Middle Split with 1 Knee Bent - Straight Upper Body | 8x | Straight knee is fully locked to protect from injuries and faces the ceiling. Both knees and hips on 1 line. Rotate your hips to face forward and bring your upper body in a vertical position. | |
| Widest Pancake | 30sec | Open your legs as wide as possible. Lock the knees fully and keep them facing towards the ceiling. Make sure your back stays straight and does not round. | |
| Middle Split on Floor | 2x20sec | Fully lock your knees to protect them from bending. Make sure your feet and hips are in 1 straight line and keep your upper body parallel to the floor. | |
| Prep for Swimmer on Elbows | 6x | Keep your back straight at all times. Start by actively opening the legs into your widest straddle. Lower down with control. Make sure not to move the hips past the middle split line when you are on your elbows. On the way back start by anteriorly tilting your hips. Close your legs in between each rep. | |
| Butterfly on Back | 8x | Hips and shoulders stay squared. Feet stay close to the floor. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!