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 | ||
| Knees to chest | 1min |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Half wood chopper | 10reps | ||
| One legged good morning | 8reps | ||
| Standing shoulder wide pancake with interlocked elbows | 30sec | ||
| 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 with legs parallel runners stretch with legs parallel pulses | 1. Runners Stretch with legs parallel | 2. Runners stretch with legs parallel pulses | 1. 30sec | 2. 20reps | do both back to back on one side first, then swap |
| Runners stretch slides | 8reps | ||
| One legged downward dog with elevated toes | 30sec | ||
| v up combi with rope v up combi with block | V up combi with rope | 10reps | Alternative: V-up combi with block |
| Sitting one legged legged pike stretch | 10reps |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Lunges | 10reps each side | Go Deep | |
| Deep plie | 20reps & 10sec hold | ||
| Hip Circles on back | 10reps each side | ||
| Half Split Middle Split | 10reps & 20sec 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 and straight upper body | 40sec | ||
| Middle Split with 1 knee bent & straight upper body | 1min | ||
| Wide straddle with feet elevated on yoga blocks | 1min | ||
| Sitting middle split with elastic behind back crawls Alternative: Sitting middle chair torture | Sitting middle split with elastic behind the back crawls | 10crawls | Alternative: Sitting middle chair torture crawls |
| Straight to middle split on back | 12reps | ||
| Middle Split hold on back | 40sec & 10pulses | Choose your progression | |
| Slide raise combi | 10reps |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!