Hips & Cossacks.

A1: Squat & fig. 4 sequence

2-3 full rounds, 10 reps of everything

Supine Side to side reps Knee taps - inside, outside Straight leg abduction

Do all of one side and all of the other. Hands facing back behind you, trying to keep your bum just off the floor.

B1: Ever Widening Good Mornings

3 x 5-10 reps + 5 breaths in final rep

For each rep try to keep a nice flat or ideally arched lower back. For each rep hold a moment in the stretch position. Keep getting wider and wider until you can’t go any further. Hold the last rep for 5 breaths. You can finish the set by sitting back and down into your pancake and jiggle the legs.

B2: Kick throughs side to side

3 x 10 reps (each side)

Be precise with the angle of the kick. Push strongly with the base arm. Start with as much accuracy as possible and slowly speed up as you feel more capable.

C1: Cossacks knee pushes out

3 x 10-16 reps

All about ankles! Keep the knee travelling over the toes. Only go as low as you can while keeping perfect form.

C2: Bear travelling

3 x 45-60s of work

Knee touches elbow, knees stay close to the floor. Use a contralateral pattern, R hand moves, then L foot. L hand then R foot.