6-8 min of light cardiovascular activity such as jogging on jump rope to break light sweat
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridge | 2sets, 10reps | Keep knees from opening too much - let them face straight up | |
| Bent Knee Windshield Wipers | 2sets, 10reps each side | Keep toes on floor & knees perfectly on top of each other the whole time | |
| Klaritas Morning Stretch | 1set, 10reps |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Cobra | 1set, 10 reps | ||
| Cobra with Bent Knees | 1set, 10reps | ||
| Knee Bridge Wall Taps | 2sets, 5reps | Keep Hips right over knees | |
| Bridge From Floor | 1set, 5reps with 3 sec holds on top | ||
| Standing Wall Taps | 2sets, 3 reps | Only light taps & back up - don't slam into the wall or rest on it | |
| Handstand Wall Taps | 2sets, 2 reps | Same as upright: don't let your feet slam into the wall or rest on it. It's all about control | |
| Upper Body Lifts + Hold | 1set, 10reps + hold last for 10sec | ||
| Lower Body Lifts | 1set, 10reps | ||
| Leg Paddles | 1set, 30sec |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hip Rotations | 10reps each direction & leg | Keep leg bent 90° | |
| Middle Split hip opener | 1set, 10reps each side | ||
| Assisted Middle Split Push Ups | 1set, 10reps each side | ||
| Middle Split with bent Knees | 1set, 40sec | Keep knees & hips in one line. Tuck hips under & lower down | |
| Middle Split with 1 knee bent | 1set, 40sec each side | Keep hips, knees and ankle of straight leg in one line | |
| Middle Split on Floor | 40sec | Keep hips, knees & ankles in one straight line. Engage knees |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half Split Prep | 1set, 40sec each side | Tuck hip under to feel a stretch in your back hip | |
| All exercises below this are to be performed in 1 set. Do not take breaks. Change side after | |||
 | Half Split | 1set, 30sec | Keep hips and shoulders squared. |
| Lay on Straight front leg | 1set, 50sec | Really try to elongate spine | |
 | Half Split back knee straight | 40sec | Keep hips and shoulders squared. Straighten your back leg without lifting your hip up higher |
| Lay on straight front leg | 1min | Elongate your spine | |
| Half Split Back knee Straight for reps | 10reps | Dont let your hip move up as you straighten your back leg | |
| Split on Floor | 40 sec | Keep hips and shoulders squared.Engage core & back |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Sitting 1 Legged Pike Stretch | 2sets, 10reps each side | Keep back straight | |
| Sitting Leg Raises Straddle | 2sets, 10reps lift + 10sec hold | ||
| Sitting 1 legged Pike Stretch | 2sets, 10reps each side | ||
| Sitting Leg Raises - Legs Together | 2sets, 10reps lift + 10 sec hold | Video shows straddle, for this one do legs together with hands on either side |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!Â