Standing Hip External Rotation
Stand with your feet shoulder width apart, back straight and abdominal/core muscles tightened.
Slowly bring your right foot to your left anterior hip.
Place your left hand under the right foot, the right hand on the right ankle and the right forearm on the right thigh.
Try to keep the lower leg parallel to the floor.
Hold for 5-12 seconds and repeat on the opposite side
Walking Hammys Full Flexion
Stand with feet shoulders width apart, tighten the abdominals/core.
Keeping a very slight bend to the knees, bend down to touch the toes and walk the hands out past 90 degrees for more shoulder flexion.
Walk the hands back to touching toes, stand straight up and then repeat 5-12 times.
Lunge Forearm In
Stand straight with feet shoulder width apart.
Tighten the abdominal/core muscles.
Take a large step forward with your right foot, keeping the right knee bent at 90 degrees.
Bend the left knee until it is an inch above the floor, and, keeping the left arm straight, place the left hand firmly on the floor.
Place the right upper arm on the inside of the right leg, keeping the arm bent at 90 degrees and the forearm 1 inch above the floor.
Return and repeat 5-12 times, then repeat on the opposite side.
Prayer Lunge
Stand with feet shoulder width apart and hands to your sides.
Tighten the abdominal/core muscles, bring your hands to your chest and make two closed hand fists together.
Take your right leg and place it behind and past your left leg by 1-2 feet.
Bend both knees, keeping most of the weight on the left leg, and squat down.
Keep the feet flat on the floor, your back straight, chest up and do not touch the floor with your knees.
Repeat 5-12 times and then repeat on opposite side.
Breakdancer/Scorpion
Lay face down on the floor with the feet shoulder width apart and the hands palms down and straight out to the sides.
Tighten the abdominal/core muscles.
Keeping the hands and shoulders on the ground, tighten the right glutes and try to touch your right foot towards your left hand.
You can turn the left leg/foot out for an increased stretch.
Return and repeat on opposite side.
Perform 5-12 reps
Hip Twists Straight Leg
Lay on your back with your legs together and hands palm down and stretched out to the side.
Tighten the abdominal/core muscles.
Lift the legs and feet 1-2 inches off the floor.
Twist the hips to the right side, not touching the floor and not lifting the shoulders off the floor.
Then twist back to the left side.
Do 5-12 reps
Lying Straight Leg Hamstring Advanced
Lay on your back with the abdominal/core muscles tightened.
Keep the left leg straight, straighten the right leg and lift it.
Keep the toe pointed towards the knee and grasp the back of the right hamstring with both your hands and pull towards the chest, trying to keep both legs as straight as possible.
Hold for 5-12 seconds and repeat on the opposite side.
