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 shoulder wide pancake | 40sec | ||
| Standing wide pancake with interlocked elbows to floor - feet 45° externally rotated | 40sec | ||
| One legged good morning | 8reps | ||
| 1 legged pike stretch on back | 10reps & 10sec hold | ||
| 1 Legged pancake stretch on back | 10reps | ||
| Runners stretch | 1min | ||
| Side Runners stretch | 1min | ||
| Runners Stretch Reps | 1min | ||
| Runners stretch lifts | 8reps | ||
| Pike at wall with block | 40sec | ||
| Standing shoulder wide pancake | 40sec |
| 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 & straight upper body | 1min | ||
| Middle Split with 1 knee bent on elbows & bent knee elevated on yoga block | 40sec | ||
| Middle Split | passive 1min | active 20sec | ||
| Swimmers to elbows or full split | 8reps | Choose your progression! | |
| Straight to middle split on back | 12reps | ||
| Middle Split hold on back | 40sec & 10pulses | Choose your progression |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!