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.
Enjoy! Also if you’d rather go through your program offline, download the pdf version here.
SUPERSET! 3 Rounds of the following:
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Jumping Jacks | 1min | ||
| Side Lunges | 15reps each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Active Pancake Warm Up | 1set, 10reps | ||
| One Legged Good Morning | 1set, 8reps | Arch Lower Back | |
| One Legged Hamstring Stretch on Back | 1set, 10reps each side | Don’t let the bottom leg rotate outwards! | |
| 1. Runners Stretch 2. Runners Stretch Slides 3. Side Runners Stretch | 1. Runners stretch | 2. Runners Stretch Slides | 3. Side Runners Stretch | 1. 30sec | 2. 10reps | 3. 30sec | Do everything on 1 and then on the other leg -tummy to legs first -hip exactly over back knee |
| Pancake with Elevated Glutes | 1set, 1min | Arch lower back! | |
| Downward Dog | 1set, 130sec | Knees locked, arch lower back | |
| Walking Downward Dog | 1set, 10reps | Knee locked, arch lower back while walking towards leg, hips squared, abc leg parallel to floor | |
| V-up combi with rope | 1set, 10reps | Left, right, both, both = 1 rep :) Push body tall, knees locked, body straight |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Plie in 2nd Position | 1set, 10reps & 10sec hold | Knees towards the back, hips towards the front | |
| Frog Combi on Back | 1set, 10reps | Left, right, both, both = 1 rep :) Rotate legs externally | |
| One Legged Frog Pulls on Stomach | 1set, 10reps each side alternating | Glutes as low as possible | |
| Middle Split Opener | 1set, 8reps | Chest and glutes to the floor simultaneously | |
| Half Split Middle Split | 1set, 10reps each side | Weight stays evenly between both feet. Heel of outside leg and supporting knee on floor in 1 line | |
| Assisted Middle Split Push Ups with 1 Knee Bent | 1set, 10reps each | Everything in 1 line! Go up all the way in every rep. Hips face forward | |
| Middle Split Both Knees Bent | 1set, 40sec passive & 20sec active | During the active section push your hands and feet into the floor. Engage your abs to rotate your hips forward and pull your knees apart. | |
| Wide Pancake Crawls | 1set, 10reps | Knees face ceiling. Activate glutes when crawling front to actively open legs wider | |
| Middle Split | 1set, 40sec | Both knees are extremely engaged for injury prevention. Everything else is as relaxed as possible. | |
| Straight to Middle Split on Back | 1set, 10reps | Rotate legs outwards as soon as possible. Tailbone stays on floor | |
| Half Swimmer | 1set, 10reps | Open legs dynamically. Belly button first to the floor and last away from the floor | |
| Middle Split V-ups | 1set, 12reps | Good kick into middle split. Push body as far through as far as possible. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!