| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Sitting Adducteur Rolling | as needed | ||
| Side Lunges | 6x each side alternating | ||
| Alternating Calf Raises in Deep Plie | 8x each side alternating | Hips and knees in 1 line. Externally rotate your feet. Push the knees out and back. Stay low! | |
| 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. | |
| External Rotation and Extension Warm Up on Back | 6x |