| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Dead Bug Circle 6x each direction | Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement.Hold your hips in a neutral position and keep your lower back on the floor at all times.Keep your shoulders depressed and squared with your hips. | |
 | Deep Plie - Chest to Wall 8x | Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet.Push your hips towards the wall and your knees away.Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep. | |
 | Hip Opener - Wave 6x each side | Reach your hand far over the top to create a side stretch whilst keeping your shoulders low.Push both your glutes and chest towards the floor.Separate the movement. First focus on your side bend, then on pushing back and finally come back up to your starting position. | |
 | Half Middle Split - Chest to Wall 8x each side | Push your opposite hip down towards the heel of the standing foot.Stay in contact with the wall the entire time and move sideways only.Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee. | |
 | Cossack Bottom Swap Chest to Wall 4x each side | Extend your arms overhead and place your hands on the wall for balance.Place the entire foot of the bent knee on the floor.Fully lock and externally rotate your opposite leg so that the straight knee is pointing towards the ceiling. | |
 | Frog 40sec | Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent.With every exhale slide into a deeper stretch. | |
 | Frog - PNF 4 cycles of 4sec engage 5sec stretch | Place both knees and your hips in 1 precise line.There should be rarely any visual movement during the engagement part of the exercise.Keep your back straight the entire time. Do not round or arch it whilst engaging and relaxing your inner thigh muscles. | |
 | Middle Split Slide to Kick 8x each side | Stay in line as you push your leg towards the side and bring your hips down.On the way back up push that foot of the straight leg into the floor and the opposite hip down.During the kick rotate the leg inside of the hips only. Keep your hips parallel to the floor. | |
 | Lotus Sit Up 8x | Externally rotate your legs as soon as they begin to move and keep your feet close to the floor at all times.Pull your feet as close as possible towards your hips.First reach up and then come towards the front. |