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 |
|---|---|---|---|
| Downward Dog | 30sec | ||
| Half Wood Chopper | 10x | ||
| One Legged Good Morning | 10reps each side | ||
| Sitting One Sided Pancake Stretch | 30sec each side | ||
| Laying One Legged Pike Stretch | 15reps & 15sec hold | ||
| Laying one legged pancake stretch | 15reps & 15sec hold | ||
| Runners stretch with parallel leg | 40sec | ||
| Do everything below on one side first. Then repeat on the other | |||
| Runners Stretch | 30 sec, then rest 5sec | ||
| Runners Stretch Foot Pulses | 15reps, Rest 5sec | ||
| Side Runners Stretch | 30sec, Rest 5sec | ||
| Runners Stretch Slides | 8reps | ||
| Do everything above on one side. Then repeat on the other | |||
| One Legged Downward Dog | 40sec | ||
| Sitting One legged Pike Stretch | 10reps | ||
| V Up Combi with rope | 10reps | Aternative: V Up Combi with Block |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep plie | 20reps & 10sec hold | ||
| Hip Circles on back | 10reps each side | ||
| Half Split Middle Split | 2sets, 10reps & 10sec hold | Do 2x on the same side before changing sides. | |
| Middle Split Hip Opener | 10reps & 20sec hold | Glutes as low as possible | |
| Assisted Middle Split Push Ups with One Knee Bent | 10reps | ||
| 1. Middle split both knees bent 2. Middle split both knees bent - arch & round back 3. Middle split both knees bent - lift heels | 1. Middle Split both knees bent | 2. Middle Split both knees bent - arch & round back | 3. Middle split both knees bent - lift heels | 1. 50sec | 2. 20sec | 3. 20sec | |
| Middle Split with 1 knee bent | 1min | ||
| Middle Split | 1min | ||
| Assisted Middle Split push ups with one knee bent & straight upper body | 8reps | ||
| Half swimmers to elbows | 8reps | ||
| Straight to middle split on back | 10reps each |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!