Part A: Muscle activation
• 8 x Leg openings (both sides to the front + side)
• 10 x Leg straightenings separately for each leg + both together (30 in total)
o legs together (pike)
o legs in a V (straddle)
• 10 x One-legged glute bridges per side

Part B: Stretching
• 5 x 8 seconds pull back to 8 seconds pull front switches
o legs together (pike)
o legs in V to the middle (pancake)
• 60 s Twisting hip flexor stretch + 60 s Hip flexor stretch with hand holding the back foot, both sides
• 1 min Frog stretch
• 60 s Standing hamstring stretch, both sides
• 2 x 45 s Front split per side, alternate sides (4 x 45 s in total)
• 2 x 45 s Middle split

Part C: Strength
• 5 x Hip turns, both sides
• 15 x Inner thigh lifts, both sides
• 6 x Pissing dogs, both sides
• 10 x Leg lifts + 10 s hold + 10 x pulses from a platform, both sides
o to the front
o to the side
o to the back