Split Routine w Natalie

Instructions

• Start seated on the floor with your knees bent and feet flat on the floor in front of you.
• Drop both knees to one side, creating a 90-degree angle with each leg.
• Lift your knees and rotate them to the opposite side, switching dynamically.

Tips

• Focus on controlled, smooth transitions as you alternate sides.
• Move slowly to maintain control, especially if your hips feel tight.

Modifications

• Keep your hands on the floor behind you for support if needed.

Benefits

Core, Glutes, Hips

Instructions

• Start in a half-kneeling position with one knee on the floor and the opposite leg bent at 90 degrees to the side, with the foot flat on the floor.
• Shift your weight laterally toward the bent leg, dipping your hips to the side while keeping your torso upright.
• Return to the starting position and repeat the movement dynamically.
• Switch sides at the halfway point.

Tips

• Engage your core to maintain balance and control during the lateral shift.
• Keep your torso upright and avoid leaning forward or backward.

Modifications

• Place a cushion under your kneeling knee for added comfort.
• Reduce the depth of the dip if flexibility is limited.

Benefits

Groin, Hips

Instructions

• Start on one knee in front of a bench or couch.
• Lift your bottom leg to place your back foot on the bench while keeping your back knee and front foot flat on the floor.
• Push your hips forward while keeping your chest lifted and your back straight.

Tips

• Keep your front knee aligned over your ankle, not extending past your toes.

Modifications

• For less intensity, perform the exercise with your back foot on the floor.

Benefits

Abdomen, Hips, Psoas, Quadriceps

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Cross one foot over the other, then slowly bend forward from your hips, lowering your upper body towards your legs.
• Let your arms hang down and try to touch the floor with your hands.

Tips

• Keep your weight evenly distributed between both feet.
• Keep your spine long and avoid rounding your back.
• Relax your neck and let your head hang.

Modifications

• If you can't reach the floor, place your hands on your ankles or shins.

Benefits

Hamstrings, Hips, Lower Back

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Step one foot back into a lunge position, then slowly lower your body while keeping your back leg straight.
• Allow your front knee to move forward over your toes and keep your back knee above the floor.
• Keep your back straight and your torso upright.

Tips

• Keep your front foot planted firmly into the floor.
• Ensure your front knee is stable and doesn't cave inward.

Modifications

• For less intensity, don't lower as deeply or keep your back knee on the ground.
• Use a chair or wall for additional support if needed.

Benefits

Abdomen, Hips, Quadriceps

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one knee and bring your shin parallel to your shoulders.
• Bend the opposite knee, stacking your shin on top of the other, and aligning your ankle over your bottom knee.
• Sit up tall and rest your hands on the floor to your sides.

Tips

• Keep your back straight and avoid rounding your spine.
• Flex both feet to protect your knees.

Modifications

• Perform the movement with one leg extended if necessary.

Benefits

Glutes, Groin, Hamstrings, Hips, IT Band

Instructions

• Start on your hands and knees in a tabletop position.
• Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
• Push your chest toward your thighs and your heels toward the floor.

Tips

• Relax your shoulders and let your head hang between your arms.
• Distribute your weight evenly between your hands and feet.
• Keep a slight bend in your knees to avoid hyperextension

Modifications

• For less intensity, bend your knees more or place your hands on the edge of a chair.
• To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

Calves, Glutes, Hamstrings, Lower Back, Shoulders

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
• Place your hands on the floor in front of you and hinge at your hips, folding forward over your feet.

Tips

• Allow your head to relax towards your feet.

Modifications

• If your hips are tight, sit on a folded blanket to elevate your hips.
• For a gentler stretch, keep your torso more upright.

Benefits

Groin, Hips, Knees, Lower Back

Instructions

• Start from a standing position with a wide stance and your hands resting on your hips.
• Hinge forward at your hips, lowering your torso towards the floor while keeping your back straight.
• Return to standing and repeat the movement in a controlled rhythm.

Tips

• Focus on keeping your legs straight but soft at the knees.
• Engage your core to protect your lower back.
• Keep your neck relaxed and in line with your spine.

Modifications

• Reduce the depth of the forward fold if flexibility is limited.
• Place your hands on a block or chair for support.
• Bend your knees slightly if hamstring tightness prevents a full fold.

Benefits

Calves, Core, Hamstrings, Lower Back

Instructions

• Start on your hands and knees in a tabletop position.
• Lower your forearms to the ground and widen your knees out to sides, keeping your hips in line with your knees and your toes pointed outward.
• Gently press your hips back towards your heels.

Tips

• Keep your chest lifted and your gaze forward.

Modifications

• Bring your knees closer together to reduce the intensity.

Benefits

Groin, Hips, Lower Back

Instructions

• Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
• Extend one leg straight out in front of you, pressing your heel into the floor.
• Hinge at your hips to lower your upper body toward the floor.
• Place your hands on the floor in front of you for balance.

Tips

• Keep your chest lifted and your back straight.

Modifications

• Place a folded blanket under your knee for additional support.

Benefits

Calves, Glutes, Hamstrings, Hips, Lower Back

Instructions

• Start from a standing position with your feet wide apart.
• Shift your weight to one side, bending your knee and keeping your other leg straight.
• Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
• Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

• Lift your chest and keep your back straight.

Modifications

• If the stretch is too intense, don't lower your hips as much.
• Use a chair or wall for balance support if needed.

Benefits

Calves, Groin, Hamstrings, Hips

Instructions

• Start from a kneeling position with your hands at your sides.
• Extend one leg in front of you and lean forward to place your hands on the floor in front of you.
• Lift your back knee off the floor to straighten your leg, then slowly slide your foot back and lower your hips toward the floor.

Tips

• Keep your hips square and your torso upright.

Modifications

• If the stretch is too intense, use blocks under your hands for support.
• Keep a slight bend in your front knee if straightening your leg fully is uncomfortable.

Benefits

Calves, Glutes, Groin, Hamstrings, Hips, Quadriceps

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Open your legs wide apart and place your hands on the floor in front of you.
• Sit up tall to lengthen your spine, then hinge at your hips to reach forward with your hands and lower your upper body towards the floor.

Tips

• Keep your back straight and avoid rounding your spine.
• Flex your feet and keep your toes pointing upward.

Modifications

• If reaching forward is difficult, rest your hands on blocks or a chair in front of you.
• Sit on a folded blanket to raise your hips and improve comfort.

Benefits

Calves, Groin, Hamstrings, Hips, Lower Back