Demo	Exercise	Reps/Sets	How to/Cues
	External Rotation Extension 8x		Keep your back straight. Do not arch it during retraction or round it during protraction. Depress your shoulders and keep them squared with your shoulders.
	Deep Plie 8x		As you plie down imagine you were in a toaster. Push your knees back and hips towards the front. Your knees should travel out on top of your toes. Externally rotate your feet on the floor. Keep your hips and shoulders perfectly squared and in line.
	Hip Opener 8x each side		Push both your glutes and chest towards the floor. Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back. Place the hand of the bent knee not in front of the knee but slightly further in.
	Half Middle Split 8x each side		Push your opposite hip down towards the heel of the standing foot. 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 4x each side		Fully lock and externally rotate your opposite leg so that the straight knee is pointing towards the ceiling. Keep your hips and shoulders perfectly squared and parallel to the floor. Look front and work on holding your upper body in an upright position.
	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 - Rocking 40sec		Gently push into a deeper stretch by rocking your hips back and front. Keep your upper body straight and parallel to the floor. Point your feet and keep both knees 90 degrees bent.
	Frog - Joint Distraction 40sec each side		Place both knees and your hips in 1 precise line. Keep your upper body straight and parallel to the floor. With every exhale slide into a deeper stretch.
	Middle Split Slide 8x each side		Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the front. Your opposite knee needs to be exactly 90 degrees bent. 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.