1. Donkey Kick & Hydrant
2. Plank with straight leg raise
3. Plank with knee towards elbow
4. All fours : Bird Dog
5. Bridge (Progression shown - lift heels)
6. Single Leg Hip Bridge
7. Deadbug
8. Full Crunch
Stretches:
Knee pull towards chest (progression: straighten relaxed leg)
2. Knee rotation each side (keep houlders flat to the floor)
2a. Progression to a straight leg rotation
3. seated cross over and rotation over knee
4. Piriformis (add a band/towel to assist leg pull if needed)
