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