you might perform theseexercisesas often as you’d like, including as part of a daily exercise routine.
For the best results, you should do the below routine a minimum of three times per week.
you’ve got the option to also use this as a warmup for any lower-body workout!
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Perform two sets of 10 slow, controlled reps for each move.
To perform the pigeon pose with transitions, begin seated.
Extend one leg straight behind you.
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Hold the position for one to two seconds.
Repeat for target repetitions.
This exercise is great foropening up your inner hips.
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Squeeze your glutes to return to the starting position.
Repeat for target repetitions.
To perform the goblet squat stretch, begin with your feet hip-width distance apart.
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Slowly lower your hips into a squat position.
Lower as much as possible.
Place your hands together, and work your elbows inside of your knees.
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Slowly and gently pulse to each side.
To perform a cossack squat, begin standing with your feet placed hip-width distance apart.
Take a lateral step to the side while keeping your body and toes pointed in the same direction.
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Bend the knee, and lower your hips toward the stepped leg.
Keep your other leg straight, and rotate your toes toward the ceiling as you lower your level.
Lower as deep as possible.
For extra intensity, bring your head toward your straight leg.
Drive through the stepped leg to return to the start position.
Take a deep step forward with one leg.
Lower your back knee toward the ground as you reach overhead.
Hold the stretch position for one to two seconds.
Step forward with the back leg, and repeat on the other side.
Repeat on both sides for the target reps.
