Instructions

• Position foam roller just below the lower back
• Pull one knee to the chest and hold
• Extend opposite leg 
• Bring the extended leg to the chest, and lower back down for 3 seconds
• Relax for 3 seconds at full extension, feeling a gentle stretch in your hip flexor
• Engage core to stop your back from over extending

Sets/reps

2 x sets
10 reps on the left leg
10 reps on the right leg

Maintain a pace of 3 seconds for each part of the movement

Instructions

• Lie on your back with your knees bent and hip width apart
• Position your feet about 6-8 inches away from your hips
  
• Lift your hips towards the ceiling, with your hips tucked under, making sure to engage your glutes and abs. Your body should be in a straight line from your knee to your hip and shoulder, without arching your back
• Hold at the top for 2 seconds
• Lower back down for 2 seconds

Sets/reps

2 x sets
10 reps (2 seconds up, 2 sec hold, 2 seconds down)

Notes

If you feel your hamstrings working the most, try moving your feet back, closer to your glutes.

Instructions

• Lie on your back with your knees bent and hip width apart
• Lift your hips towards the ceiling, with your hips tucked under, making sure to engage your glutes and abs
• Raise one leg at a time, alternating between left and right, and keeping your hips square 
  
• Engage core to stop your back from over extending
• Maintain a pace of 2 seconds up, and 2 second back down

Sets/reps

1 x set
5 reps on the left
5 reps on the right leg

1 x set
6 reps on the left
6 reps on the right leg

Instructions

• Grab a foam roller or a pillow
• Lie down on the floor
• On the same side, raise the knee and elbow to 90 degrees, pinning the foam roller inbetween.
• Extend the opposite leg and arm
• Bring the extended elbow and knee to touch in the middle, still keeping the foam roller locked in place
• Return back to the original position, and repeat

Sets/reps

3 x sets
10 reps on the left
10 reps on the right leg

Notes

Increase the difficulty by lifting the chest off of the ground when contracting. Decrease the difficulty by keeping the head and chest on the ground.

Instructions

• Grab a ball or pillow and place it against a wall
• Stand side on to the wall, keeping your feet hip-width apart 
  
• Lift the foot closest to the wall 2-3 inches off of the floor, and bend the knee
• Pin the ball or cushion to the wall with your knee, and drive into the object for 3 seconds, making sure to engage the glutes
• Relax the contraction for 3 seconds, still maintaining a loose hold, then repeat

Sets/reps

2 x sets
10 reps on right
10 reps on left

3 second holds, 3 seconds rest

Instructions

• Stand 15cm from the wall, with feet hip-width apart and a slight bend in the knee
• Lean the hips back to the wall
  
• Flex forwards at the hips, keeping the back straight and the hips pushing back into the wall
• Go as far as you can with your arms reaching down, before your back starts to round
• Maintain a rhythm of 3 seconds down, and 3 seconds up

Sets/reps

2 x sets
10 reps (3 seconds up, 3 seconds down)

Instructions

• Stand 15cm from the wall, with feet hip-width apart and a slight bend in the knee
• Kick one leg back, pressing gently against the wall
  
• Flex forwards at the hips, keeping the back straight and the weight in the front foot
• Go as deep as you can, before your back starts to round
• Maintain a rhythm of 3 seconds down, and 3 seconds up

Sets/reps

2 x sets
10 reps (3 seconds up, 3 seconds down)

Notes

Increase the difficulty by increasing the depth, and adding weight in the opposite hand

Instructions

• Stand in a staggered stance with feet hip distance apart
• Hold a comfortable weight (dumbell, ball etc) horizontally out in front
• With the weight mainly in the front foot, pulse up and down
  
• Keep the arms extended and your core engaged

Sets/reps

2 x sets
10 reps on right leg
10 reps on left leg

Notes

Increase the difficulty by increasing the depth, and slowly increasing the weight

Instructions

• Find yourself something you can comfortable step up onto (stairs, box etc)
• Step up onto the object, bending your knees over your toes
• At full extension at the top, lift the other leg through 90 degrees and hold for 2 seconds at the top
  
• Reverse the movement, returning the lifted leg to the floor
• Repeat

Sets/reps

3 x sets
10 reps on right leg
10 reps on left leg

2 seconds up, 2 second hold, 2 seconds down