A1: Elevated Pigeon Stretch (laid back into elevated pigeon on bench) 1 x 90s passive stretch + 10s pushing down + 10s pulling up + 30s passive

Aim to have the knee bent at a 90 degree angle. Square your shoulders and hips to the ankle and knee of the front let. Go hunting for a deep stretch in the hip capsule.

C1: Tailor Pose - Weighted Reps (dumbbells)

2-3 x 10r + passive end

Set-up with your sitting up against the wall with the feet pulled in close to your body. Use a dumbbell and try to get the knees as close to the floor as possible! Try to actively push the weights up using the adductors. If you can you can also try to squeeze the knees down to the floor using the glutes at the bottom of each rep!

C2: Pissing Dog 2-3 x 10 reps If you can set up next to a wall. Lock out both elbows and lift one leg as high as possible. Try to squeeze the outside glute and find as much activation in the outside hip to lift the leg as high as possible.

D1: Half Frog Slide + Lift

2-3 x 10r + 10s lift

Use something in front of you to support your body weight to start with. Try to actively squeeze the adductors to pull yourself back into the starting position.

E1: Weighted Straddle Good Morning 2-3 x 10r

Start with a wide straddle, deliberately arch your lower back and hinge at the hips. The stretch should be in the long adductors and maybe into the hamstrings. Don’t try to go deeper by rounding the spine!