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 | 1min 30sec | ||
| High Knees | 1min 30sec |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Alternating Downward Dog Releve | 30sec | ||
| Half Wood Chopper | 10x | ||
| Standing Pike Steps | 10reps each side | ||
| Laying One Legged Pike Stretch | 15reps & 20sec hold | ||
| Laying one legged pancake stretch | 15reps & 20sec hold | ||
| Do everything below on one side first. Then repeat on the other | |||
| Runners Stretch | 1min | ||
| Side Runners Stretch | 1min | ||
| Runners Stretch With parallel leg | 40sec | ||
| Back leaning sided runners stretch with elevated foot | 40sec | ||
| Runners Stretch Slides | 10reps | ||
| Do everything above on one side. Then repeat on the other | |||
| Walking downward dog | 10reps per leg | ||
| Standing pike stretch with elevated toes | 30sec | ||
| Sitting One legged Pike Stretch | 10reps & 10sec hold | ||
| V-Up Combi with elastic Alternative: V Up Combi with block | V Up Combi with elastic | 10reps | Aternative: V Up Combi with Block |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Lunges | 10reps | ||
| Deep plie | 20reps & 10sec hold | ||
| Low lunges with inward hip rotation | 8reps each side | ||
| Hip Circles on back | 10reps each side | ||
| Half Split Middle Split | 1set, 10reps & 120sec hold | Do 2x on the same side before changing sides. | |
| Middle Split Hip Opener | 10reps & 10sec 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 - with straight upper back | 1. Middle Split both knees bent |2. Middle split both knees bent - straight upper back | 1min | 2. 30sec | |
| Wide straddle with elevated heels | 40sec | ||
| Middle Split with 1 knee bent | 1min | ||
| Middle Split | 1min 20sec | ||
| Sitting middle split with elastic behind back at wall Alternative: Chair torture | Sitting middle split with elastic behind back at wall | 40sec | Alternative: Chair Torture |
| Slide and raise combi | 10reps | ||
| Straight to middle split on back | 12reps each |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!