Workout overview
| Sets | |
| 1A. Supine butterfly 1B. Seated active hip abduction | 2 |
| 2A. Elevated pigeon 2B. Active hip internal rotation | 2 |
| 3A. Cossack squat 3B. Seated bent leg pancake stretch | 2 |
| 4. Horse stance pulses | 1 |
Warm-up (4 min)
| 1. Knee circles | 10 ea direction |
| 2. Cat-cow | 10 reps |
| 3. Supported 980/90 hip swivel | 5 ea side |
| 4. Leg swings | 10 ea side |
| 5. Squat to pancake | 10 reps |
1. Perform this superset 2 times back-to-back
| Passive Stretch | Active Stretch | |
| 1A. Supine butterfly (repeat twice) | 20 sec | 10 sec |
| 1B. Seated hip abduction | 10 rep | 10 sec |
1A: Make about 80% of your maximal effort during 10 seconds of active contraction. 1B: If you can lift up your leg more than 30 degrees, you should sit up taller to make it more challenging
2. Perform this superset 2 times back-to-back
| Passive stretch | Active stretch | |
| 2A. Elevated pigeon | 20 sec | 5 reps |
| 2B. Hip internal rotation | 10 reps | 10 sec |
2B. Do not use too strong of a band if you lose a lot of range of motion. Start with the lightest band and work your way up.
3. Perform this superset 2 times back-to-back
| 3A. Cossack squat | 8 ea side |
| 3B. Seated bent leg pancake | 30 sec |
3A. Do 4 reps with your feet flat to target your inner thighs, do 4 reps with your toes facing up to target your hamstrings
4. Horse stance pulses: 1 min for 1 set only.
Note: Once you get pretty advanced, increase from 5 to 7 steps outwards.
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