MOBILISATION MOVE: HIP OPENER
Do: 5 reps per side
(a) From a plank position, step your right foot next to your right hand, toes slightly turned out and knee opening to the right as far as is comfortable.
(b) From this position, rock in a clockwise circular movement, then anticlockwise. Now, switch sides. Feeling looser?
PARALLEL SQUAT WITH SIDE LEG LIFT
Do: 3 sets of 12 reps on each side
(a) With a barbell across the fleshy part of your neck and back, and your feet shoulder-width apart, squat down, keeping your spine neutral.
(b) Push down through the heels to return to standing, engaging your glutes and transferring your weight on to your left leg to lift the right out to the side. That’s one rep.
Do: 3 sets of 10 reps
(a) Sit on the floor with your feet close to your bum, resting your upper back against a bench. Place a barbell across your hips.
(b) Thrust your hips up, squeezing your glutes and keeping the ribcage knitted together and core engaged to protect the lower back.
Do: 5 sets of 10 reps
(a) With a resistance band just above your knees, stand with your feet shoulder-width apart, toes turned out at a 45° angle, and place a barbell on the fleshy part of your neck and back.
(b) Squat for three counts, pressing your knees out against the band, and push back up through your heels for one count. Go slow. It should hurt.