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 | ||
| Floor Touches | 1min |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Pancake Warm Up | 10reps | ||
| Downward Dog | 40sec | ||
| One Legged Good Morning | 7reps each side | ||
| Half Wood Chopper | 10reps | ||
| Sitting Pancake Knee Extensions with Flexed feet | 8reps & 20sec hold | ||
| Active Pike & Pancake Block Push | 10reps | ||
| Standing Pancake Toe Raises | 10reps | ||
| Do everything below on one side first, then change sides | |||
| Runners Stretch | 50sec | Keep Back straight | |
| Side Runners Stretch | 50sec | ||
| Sprinter Warm up | 10reps | ||
| Do the exercises above on one side first, then switch sides | |||
| Sitting One Legged Hamstring Stretch | |||
| 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 | 13reps each side | Go Deep | |
| Zig Zag | 30sec | Go Deep | |
| Deep Plie in Second Position | 15reps | Knees towards the back, hips towards the front | |
| Hip Circles on back | 8reps each direction & each leg | ||
| Lotus Waves | 15reps | ||
| Middle Split Hip Opener | 10reps | ||
| Half Split Middle Split | 10reps | ||
| Middle Split Both Knees bent | 20sec & 30sec active | Engage knees to protect them. Feet and hips in one line. | |
| Assisted Middle Split Push Ups with Both Knees bent | 10reps | Knees and hips in one line | |
| Assisted Middle Split Push Ups with One knee bent | 10reps | Knees and hips in one line. Engage straight leg & keep knee locked | |
| Middle Split with 1 knee bent | 40sec | ||
| Wide Straddle with feet on yoga blocks | 30sec | Back straight! | |
| Straight to Middle Split on Back | 10reps | ||
| Middle Split holdon back | 20pulses |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!