Workout overview

Part I: Dynamic stretches and activation exercises
Part II: Static stretches
1. Leg kicks front and back

1. Leg kicks front and back
10 reps (each side)

1. Leg kicks front and back
2. Side leg swings

2. Side leg swings
10 reps (each side)

2. Side leg swings
3. Straddle 3-point reaches

3. Straddle 3-point reaches
5 reps

3. Straddle 3-point reaches
4. Alt sumo squat to straddle

4. Alt sumo squat to straddle
8 reps

4. Alt sumo squat to straddle
5. Alt front lunge to hamstring stretch

5. Alt front lunge to hamstring stretch
5 reps

5. Alt front lunge to hamstring stretch
6. 90-90 hip openers

6. 90-90 hip openers
10 reps

6. 90-90 hip openers
7. Adductor rocks

7. Adductor rocks
10 reps

7. Adductor rocks
8. Weighted pancake stretch

8. Weighted pancake stretch
Hold for 20 secs

8. Weighted pancake stretch
9. Crossover pike stretch

9. Crossover pike stretch
Hold for 20 secs (each side)

9. Crossover pike stretch
10. Front leg elevated pigeon

10. Front leg elevated pigeon
Hold for 20 secs (each side)

10. Front leg elevated pigeon
11. Frog stretch

11. Frog stretch
Hold for 20 secs 

11. Frog stretch
12. Wall-assisted hip flexor stretch

12. Wall-assisted hip flexor stretch
Hold for 20 secs (each side)

12. Wall-assisted hip flexor stretch