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 |
|---|---|---|---|
| One Legged Good Morning | 8reps per side | ||
| Shoulder width standing pancake with elbows interlocked | 30sec | Keep back straight and try to elongate it | |
| Walking Pancake | 10reps | ||
| 1 Legged Hamstring Stretch on Back | 10reps | Keep hips on floor and level, only move the leg | |
| Sitting Pike Stretch with elevated glutes | 1min | Think belly button to floor | |
| Pancake stretch with legs shoulder width apart and elevated glutes | 1min | Think belly button to floor | |
| Side Runners Stretch Side Runners stretch foot pulses | 1. Side Runners Stretch & 2. Side Runners stretch foot pulses | 1. 40sec | 2. 10reps | Do both one one side first, then swap sides. |
| Runners Stretch | 1. Runners Stretch & 2. Runners stretch foot pulses | 1. 40sec | 2. 10reps | Do both one one side first, then swap sides. |
| One Legged Downward Dog with elevated toes | 20sec per side | ||
| V-Up Combi with rope | V-Up Combi with rope | 10reps | Alternative: Press V-up Combi with yoga block |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Lunges | 10reps each side | Go Deep | |
| Deep Plie in Second Position | 12reps & 10sec hold | Knees towards the back, hips towards the front | |
| Hip Circles on back | 8reps each direction & each leg | ||
| Frog combi on back | 10reps | Left, right, both, both = 1 rep :) Rotate legs externally | |
| 1 Legged Frog Pulls on Stomach | 10reps each side, alternating | Glutes as low as possible | |
| Half Split Middle Split | 10reps | Weight between both legs | |
| Middle Split Hip Opener | 10reps | ||
| Assisted Middle Split Push Ups with One Knee Bent | 10reps | ||
| Middle Split Both Knees bent with elevated feet | 30sec | Engage knees to protect them. Feet and hips in one line. | |
| Middle Split with 1 knee bent and straight upper body | 40sec each side | Engage knees to protect them. Feet and hips in one line. | |
| Wide Straddle with feet elevated on yoga blocks | 1min | Keep knees engaged! | |
| Swimmers to elbows or full split | 8reps | Choose your progression | |
| Straight to Middle Split on Back | 10sec | ||
| 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!