Warm Ups


    Standing Hip Stretch

    Hold for 40-50 sec.
  • Description: Standing upright with legs in split position hold back leg strait and stand as upright as possible while pushing hips forward till stretch is felt in hip of back leg.


  • Seated Piriformis

    Hold for 40-50 sec.
  • Description: Seated on a chair place ankle on knee - pushdown on knee slightly and lean forward and hold


  • Lying Leg Raise

    1 x 16
  • Description: Lay on the floor with arms out in a T. With legs straight, raise legs one leg at a time toward ceiling. Focus on keeping legs straight.


  • Wipers

    1 x 16
  • Description: Laying on the floor bend knees and move side to side while keeping shoulders flat.


  • Hippops

    1 x 12
  • Description: Same position as "Wipers" push heels into floor and raise hips as high as possible.


  • Oppostes

    1 x 12
  • Description: Begin on all fours raise right arm and left leg at same time then left arm and right leg.


  • Donkey Kicks

    1 x 12
  • Description: On all fours keep leg bent and one at a time raise back leg bent as high as possible.


  • Hip Circles

    1 x 12
  • Description: On all fours rotate hip in a circular motion.









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