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Walking Lunge

• Place your arms on your hips or on your head
• When lunging, keep tall and try not to bend at the waist
• Do not try to get the most distance on each lunge
• The distance should be comfortable and easy to handle
• Do 10-20 reps per set, 1-4 sets

Back Eagles

• Lay flat on your back with arms straight out
• Take your left leg and swing it up toward your right hand
• Swing back to its starting position
• Repeat with other leg
• Repeat for 8-12 reps
• This drill helps with dynamic hamstring mobility, hip flexors strength, and lower back strength

Stomach Eagles

• Lay flat on your stomach with arms straight out
• Take your left leg and swing it up toward your right hand
• Swing back to its starting position
• Repeat with other leg
• Repeat for 8-12 reps
• This drill helps with dynamic hamstring mobility, hip flexors and quad strength, and lower back strength

Donkey Kicks

• Start out on your hands and knees
• Take your left leg and kick it back and up
• Movement should come mostly from your hip, not your knee
• Do 8-12 reps and repeat with other leg
• This drill works your hip flexors, helps stretch your quads, and helps with joint flexibility

Donkey Leg Swings

• Start out on your hands and knees
• Take your left leg off the ground and point it straight back
• Keeping your leg the same height off the ground, swing it back and forth laterally (left and right)
• Do 8-12 reps and repeat with other leg
• This drill works your adductors, abductors, and helps with joints flexibility

Hurdler's Twist

• Start in a seated hurdlers stretch with the bent leg turned outward
• First, slowly lean forward and reach toward your toes
• Return to the upright position and roll laterally 360 degrees over the straight leg and swing the previously straight leg into the bent hurdlers stretch
• Repeat the stretch and roll again, rolling in the opposite direction so you end up in the same position you started
• Do 18-20 reps so that you have 9-10 stretches with each leg

Leg Swings - side to side

• Use a wall or hurdle to stabilize yourself
• There should be about 1-2 feet between yourself and the wall
• Lean slightly forward facing the wall
• Swing your right leg laterally back and forth in front of you
• You should be up on your toes on your left leg
• Do 8-10 reps each leg

Leg Swings - front to back

• Use a wall or hurdle to stabilize yourself
• Stand at arms length distance from the wall and with your shoulders perpendicular to the wall
• Always swing the leg that is closest to the wall
• Swing your leg from front to back focusing on how far you can comfortably swing your leg in both directions
• Do 8-10 reps each leg