Flexibility Focus

Rest between sets: minimal
Intensity: Moderate – Focus on Form

Demo	Exercise	Reps/Sets	How to/Cues
	Dead Bug Circle 6x each direction		Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement. Hold your hips in a neutral position and keep your lower back on the floor at all times. Keep your shoulders depressed and squared with your hips.
	Standing Pike Step - Assisted 10x each side		The anterior pelvic tilt is the most important part of this exercise. As you move your foot pull your toes up towards your chin and flex your foot. Keep your knees locked and shoulders squared with the hips at all times.
	Alternating Downward Dog - Assisted 12x each side		Lock your knee fully in each rep and push the heel into the floor. Push your chest towards your toes and work on arching your lower back. Push your hips towards the anterior pelvic tilt. Lock your elbows, depress your scapula and look towards your feet.
	Half Middle Split 8x 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 8x each side		Push both your glutes and chest towards the floor. Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back. Place the hand of the bent knee not in front of the knee but slightly further in.
	Deep Plie - Chest to Wall 8x		Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet. Push your hips towards the wall and your knees away. Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep.
	Widest Pancake - Elevated 40sec		Externally rotate your legs so your knees point towards the ceiling. Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt. Aim with your belly button towards the floor in front of you and not with your nose.
	Widest Pancake - Elastic behind the Back 1min		Externally rotate your legs so your knees point towards the ceiling. Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt. Aim with your belly button towards the floor in front of you and not with your nose.
	Runners Stretch Elastic Push 8x each side		Reach far towards the front as you lower down into the pike stretch and focus on keeping your hips in an anterior pelvic tilt. Keep your hips on top of the back knee and squared with your shoulders at all times. Fully lock your front knee and push the bottom of the knee towards the floor.
	Sitting Leg Lift - Block Assisted 2x10		Elevate your hands about shoulder width apart as far away from your center as possible. Push yourself! Work with strength only. Do not slam your feet into the floor on the way back down. Lock your knees and point your feet!
	Middle Split Slide 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.
	Middle Split on Back against Wall with Elastic 2x40sec		Place your heels, the bottom of your knees and your seat bones against the wall. Keep your back straight and relax your head on the floor. Try to stay immobile for the duration of the exercise. Allow your legs to open slightly more with every exhale.
	Swimmer on Elbows - Elevated Glutes on 2 Blocks 2x8		Place your elbows on the floor as close as possible towards your hips. Internally rotate your legs so your big toes touch the floor. Push your forearms into the floor and with a round back roll your hips up into a middle split. Fully lock both knees. Engage your quads to protect your knees from injuries!