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.
2 Rounds of:
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Jumping Jacks | 2min | ||
| High Knees | 1min |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Pancake Warm Up | 10reps | ||
| One Legged Pike Stretch on Back | 10reps & 10sec hold | ||
| Sitting Pancake Side to Side | 10reps each side | ||
| Sitting side Pancake | 30sec each side | ||
| Do everything below on one side first, then change sides | |||
| Runners Stretch Runners Stretch Foot Pulses | Runners Stretch & Runners Stretch Foot Pulses | 30sec, 15reps | Keep Back straight |
| Side Runners Stretch | 30sec, 15reps & 15 Foot Pulses | Keep back straight | |
| Runners Stretch Slides | 10reps | ||
| Do the exercises above on one side first, then switch sides | |||
| Downward Dog kicks | 6reps & 10sec hold | ||
| Divers | 7reps each leg | ||
| V-up combi with rope Alternative: Press v-up combi | V-up combi with rope | 10reps | Alternative: Press v-up combi |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Lunges | 10reps each side | Go Deep | |
| Side Lunges bottom swaps | 10reps | ||
| Deep Plie in Second Position | 15reps | Knees towards the back, hips towards the front | |
| Hip Circles with straight leg | 10reps | ||
| Frog combi on back | 10reps | Left, right, both, both = 1 rep :) Rotate legs externally | |
| Half Split Middle Split | 10reps | ||
| Middle Split Hip Opener | 10reps | Bring chest and glutes to the floor at the same time | |
| Assisted Middle Split Push ups with 1 knee bent | 10reps | ||
| Middle Split Both Knees bent | 40sec | Engage knees to protect them. Feet and hips in one line. | |
| Middle split with both knees bent walk ups | 20sec | Engage knees to protect them. Feet and hips in one line. | |
| Middle Split with 1 knee bent | 45sec | ||
| Sitting Middle split crawls with feet elevated on blocks | 10reps | Knees point towards the ceiling! | |
| Middle Split | 1min | ||
| Swimmers to elbows or full split | 8reps | Choose your progression! | |
| Middle Split kicks on back | 10reps |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!