Squats 1
A1: Supine Pretzel 1 x 90s hunting each side
Search for a stretch in the deep hip capsule. Arch the lower back and try to find the stretch. If you can find the stretch use the muscle to push the foot into the knee 5s and relaxing. Repeat for time.
B1: Tailor Pose - Iso all angles (knees up, feet together, knees down) (reps) 2-3 sets of 10s up, 10s feet, 10s down + 60s passive
Set-up with back to the wall and heels pulled as close to you as comfortable. Start with some pressure down on the knees to create a stretch through the short adductors. Isometric one: Squeeze knees up into the hands. Iso 2: Squeeze feet together. Iso 3: Squeeze knees down into hands.
C1: Frog IR - IR Rocks 2 x 10r each side
Set-up with knees on something soft and as far as apart as comfortable. Tilt hips forwards (twerk) and rock hips backwards. drift hips forward and try to lift one leg - creating internal rotation in that hip. Repeat for reps on one side and then the other.
D1: 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.
OPTIONAL!! E1: Squat Routines
2 x whole sequence of:
Lunge Elbow to floor 8r each side
Prayer 8r
Knee travelling over toes 8r each side
OPTIONAL F1: Straddle GM > Pancake Reaches 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!