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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Jumping Jacks | 2min | ||
| Floor Touches | 1min |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Active Pancake Warm Up | 1set, 10reps | ||
| Standing Shoulder Width Pancake with elbows interlocked | 30sec | Arch lower back | |
| Sitting Pike Extensions with Flexed Feet | 10reos | ||
| One Legged Lotus front Stretch | 30sec each side | Sit between both hip bones | |
| Runners Stretch | 40sec | Back Straight | |
| Side Runners Stretch | 40sec | Back Straight | |
| Runners Stretch with Leg Parallel to the Floor | 30sec | Back Straight | |
| Sitting One Legged Pike Stretch | 10reps | ||
| Walking Downward Dog | 10reps | Back Straight | |
| One Legged Hamstring Hold on Back | 15sec hold & 10sec free | Leg as high as possible Hips squared. Both hips on floor | |
| Divers | 1set, 6reps each leg |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Side Lunges | 10reps each side | Go deep | |
| Lying Hip Circles | 10reps each direction & Each leg | Tailbone stays on floor | |
| Lotus Waves | 10reps | Push belly button towards feet | |
| One Legged Lotus Side Stretch | 30sec each side | Both hips stay on the floor. Do not lean front | |
| Middle Split Hip Opener | 10reps | Bring chest and glutes to the floor at the same time | |
| Middle Split with both knees bent | 1set: 1min 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. | |
| Middle Split Both knees bent with elevated heels on yoga block | 1set, 30sec | Slight posterior pelvic tilt | |
| Middle Split with 1 Knee Bent | 40sec | Knees and hips in one line | |
| Middle Split on Back against Wall | 1min | Relax yet engage your knees. Back of the knee touches the wall. | |
| Middle Split | 1min | Engage knees to protect them. Feet and hips in one line. | |
| Scissor to Middle Split on Back | 10reps | Dynamic! Cross your legs well in front | |
| Slide Raise Combi | 10reps each side | Exhale on the way down going as low as possible. Coming back up dynamically with a good kick. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!