Alternating between (A) standing hip flexion holds and (B) kneeling hamstring holds.

(A) Hold onto your knee and pull it in as close into your chest as possible then remove hand without letting go of the flexion in your hip. Bottom leg stays straight and engaged, low back does not round and knee does not bend!

(B) Hold onto your foot to pull it in as close as possible into your glute as possible then remove your hand without letting go of the tension in your hamstring. Torso stays upright.

Round 1: 30:10 each (front hip flexion)
Round 2: 25:10 each (angled hip flexion)
Round 3: 20:10 each (side hip flexion)

You will cramp. It will suck. keep holding.

3.5 minute "circuit"
6 minutes