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 | 20reps | ||
| Half Wood Chopper | 10x | ||
| 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 | 40sec | ||
| Side Runners Stretch | 40sec | ||
| Runners Stretch Slides | 8reps | ||
| Do the exercises above on one side first, the repeat on the other | |||
| Back leaning sided runners stretch with elevated foot | 40sec | ||
| 1. Runners stretch with parallel leg 2. Runners stretch with parallel leg foot pulses | 1. Runners stretch with parallel leg | 2. Runners stretch with parallel leg foot pulses | 1. 40sec | 2. 15reps | |
| One legged downward dog walk | 15reps plus hold 20 | ||
| Pike stretch at wall with yoga block | 40sec | ||
| Sitting One legged pike stretch | 10reps | ||
| Divers | 8reps | ||
| V Up Combi with elastic | 10reps | Alternative: V Up Combi with Block |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Deep Side Lunges | 10reps | ||
| Deep plie | 20reps & 10sec hold | ||
| Hip Circles on back | 10reps each side | ||
| Frog combi on back | 10reps | ||
| 1 legged frog pulls on stomach | 10reps on each side | 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 | ||
| Diamond Frog | 40sec | ||
| 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 - round and arch | 1min & 30sec active | 2. 40sec | |
| Elevated hip opener | 10reps | ||
| Middle Split with 1 knee bent | 1min | ||
| Middle split one leg bent, elevated bent knee and straight upper body Alternative: Middle split one leg bent and upper body straight | Middle Split one leg bent, elevated bent knee and straight upper body | 40sec | Middle split one leg bent and upper body straight |
| Wide straddle with elevated heels | 1min 30sec | ||
| Middle Split | 1min | ||
| Sitting Middle Split with elastic behind the back crawls Alternative: Sitting Middle Split Chair torture Crawls | Sitting Middle Split with elastic behind the back crawls | 8crawls & 30sec hold | Alternative: Sitting Middle Split Chair torture Crawls |
| Half swimmers to elbows | 10reps | ||
| Middle Split Kicks | 10reps | ||
| Assisted Middle Split Push Ups | 10reps |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!