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 |
|---|---|---|---|
| 3 step standing pancake warm up | 10reps | Up, Front, Down, Front, Up | |
| 1 legged pike stretch on back | 8reps | ||
| Runners stretch Runners stretch pulses | 1. Runners Stretch | 2. Runners Stretch Pulses | 1. 50sec | 2. 10x | Do without a break on each side |
| Runners stretch lifts | 10reps | ||
| Side Runners Stretch Side Runners Stretch Pulses | 1. Side Runners Stretch | 2. Side Runners Stretch Pulses | 1. 50sec | 2. 10reps | |
| Runners Stretch Reps with parallel leg | 8reps | ||
| Runners stretch slides | 10reps | ||
| Active pike and pancake block push | 10reps | ||
| Pike at wall with block | 1min | ||
| Walking Downward dog | 10reps | ||
| One Legged Sitting Pike Stretch | 10reps | ||
| V-up combi with rope | 10reps | Left, right, both, both = 1 rep :) Push body tall, knees locked, body straight |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Lunges | 10reps each side | Go Deep | |
| Hip Circles on back | 8reps each side | ||
| Half Split Middle Split | 10reps & 10sec hold | ||
| Middle Split Hip Opener | 10reps | Glutes as low as possible | |
| Assisted Middle Split Push Ups with One Knee Bent | 10reps | ||
| Middle split with both knees bent Middle split with both knees bent - arch & round | 1. Middle split with both knees bent | 2. Middle split with both knees bent - arch & round | 1. 1min | 2. 20sec, 30sec | |
| Middle Split with 1 knee bent on elbows | 1min | ||
| Middle Split with 1 knee bent on elbows & foot elevated on yoga block | 1min | ||
| Assisted Middle Split Push Up with one knee bent and straight upper body | 10reps | ||
| Middle Split | 1min | ||
| Middle Split on back | |||
| Swimmers to elbows or full split | 8reps | Choose your progression | |
| Assisted middle split push ups | 8reps |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!