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!