Stretches

Pigeon

Hip Flexor

It - Band



Windmills

Piriformis


Exercises
Quadruped
        variations
        -only arm lifts
        -only leg lifts

Supermans
        Laying face down
        Lift opposing limbs while fully extended

Back Extension Machine (quiet room)
        50x15

Pelvic Tilt
        Bring pelvis toward rib cage and hold

Side Plank
        Arm up 


Glute Bridge
        1 foot
        2 foot on wedge
        hold/reps

Straight Leg Dead lift

Leg Raises on Bench


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