We encourage you to perform series #7 (Rolling and self-massage) as a warm-up before this one.
Reps: Hold the position between 20-30 seconds
- Glute unilateral, seated position
- Glute unilateral, lower back, “pigeon” position
- Adductors bilateral, seated position
- Adductors bilateral, kneeling position, rocking backward/forward
- Quadriceps unilateral, “hurdling” position
- Hamstrings unilateral, “hurdling” position
- Hamstrings bilateral, lower back, standing position
- Psoas unilateral
- Psoas + Aductor unilateral
- Quadriceps unilateral standing
