| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Sitting Adducteur Rolling | as needed | ||
| Alternating Plie with Elastic | 5x each side | Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary! | |
| Side Lunges Bottom Swap | 5x each side | Place the entire foot of the bent knee on the floor. Fully lock and externally rotate the other leg. Flex your foot! | |
| Single Leg V-Up Combi | 5x each side | Hips and shoulders stay parallel to the floor. Isolate the movement first into the leg. Then keep the leg immobile on top and only move the upper body. | |
| Hip Opener with Yoga Block on Stomach | 40sec each side | Do not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor. |