Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. 90/90 hip swivels | 2 | |
| 1B. Thoracic extension | 2 | |
| 1C. Pancake stretch | 2 | No rest |
| 2A. Lying side to side taps | 2 | |
| 2B. Elevated hamstring stretch | 2 | |
| 3C. Wall middle splits | 2 | No rest |
Equipment needed: none
Warm-up
| Exercise | Reps/Duration |
|---|---|
| 1. 90/90 hip swivel | 5 reps ea side |
| 2. Single-leg good morning | 5 reps + 10 secs |
| 3. Wide squat | 10 reps |
| 4. Elevated pigeon | 45 secs ea side |
| 5. Side to side squat | 8 reps |
| 6. Pancake side to side taps | 1 round |
| Exercise | Reps |
|---|---|
| A. Knee circles | 10 ea direction |
| B. Cat cows | 10 reps |
| C. Supported 90/90 hip swivels | 5 reps (ea) |
| D. Leg swings | 10 reps (ea) |
| E. Squat to pancake | 10 reps |
| F. Wall middle splits | 60 secs |
| Exercise | A. Knee circles | B. Cat cows | C. Supported 90/90 hip swivels | D. Leg swings | E. Squat to pancake | F. Wall middle splits |
|---|---|---|---|---|---|---|
| Reps | 10 ea direction | 10 reps | 5 reps (ea) | 10 reps (ea) | 10 reps | 60 secs |
1. Perform 2 rounds without rest
| Exercise | Passive stretch | Active stretch |
|---|---|---|
| 1A. 90/90 hip swivel | 5 reps (ea) | X |
| 1B. Thoracic extension (repeat twice) | 20 secs | 10 secs |
| 1C. Pancake stretch | 30 secs | X |
2. Perform 2 rounds without rest
| Exercise | Reps/Duration |
|---|---|
| 2A. Lying side to side taps | 10 reps (ea) |
| 2B. Elevated hamstring stretch | 30 secs |
| 2C. Wall middle splits | 60 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
