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Level 1 | Spiky Ball Release Glutes

How Often: 1 to 2 minutes at a time. Daily & often Description: Laying flat on your back with knee bent. Place...

Level 1 | Spiky Ball Release Glutes

Level 1 | Hip Openers (Sitting)

How Often: 1 to 2 minutes at a time. Daily & often Description: Sitting on the edge of a chair with feet...

Level 1 | Hip Openers (Sitting)

Level 1 | Hip Openers (Lying)

How Often: 1 to 2 minutes at a time. Daily & often Description: Lying on your back with knees bent. Slowly lower...

Level 1 | Hip Openers (Lying)

Level 1 | Hip Rocks

How Often: 1 to 2 minutes at a time. Daily & often Description: In all 4’s with your hands under your shoulders...

Level 1 | Hip Rocks

Level 1 | Hip Twists

How Often: 1 to 2 minutes at a time. Daily & often Description: In all 4’s with your hands under your shoulders...

Level 1 | Hip Twists

Level 1 | Isometric Calf Raise (Step)

How Often: x4 sets of 40 second holds. x2-3 times per day. Daily Description: Standing on the edge of a step at...

Level 1 | Isometric Calf Raise (Step)

Level 1 | Isometric Calf Raise (Floor)

How Often: x4 sets of 40 second holds. x2-3 times per day. Daily Description: Standing at a wall for support. Ideally barefoot,...

Level 1 | Isometric Calf Raise (Floor)

Level 1 | Hip Flexor Stretch

How Often: 30-60 second holds. Daily & often Description: Standing at a wall for support. Place 1 foot forward with the other...

Level 1 | Hip Flexor Stretch
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