Back and hip mobilization – 15-30 repetitions to each side.

Front hip mobilization – 15-30 repetitions per hip.

One leg hip mobilization – 15-30 repetitions per. leg

Toe touch – 15-30 repetitions, focus must be on reaching or getting as close to your toes as possible.

Sissy squat -10-20 repetitions per. set. If the exercise is too easy it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. For ex. by performing it on one leg with support or by adding weight.

Double lunges -10-20 repetitions per. Set. If the exercise is too easy it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. For ex. by jumping up (jumping lunges), or adding weight.

Plank on ball – 10-30 sec. per. set, If the exercise is too easy it is recommended to make the exercise more difficult, rather than increasing the time over 30sek. For ex. by lifting one leg at a time or side-shifting the body.

Side plank – Both sides 10-30 sec. per. set, If the exercise is too easy it is recommended to make the exercise more difficult, rather than increase the time over 30sek. Ex. By moving the upper leg up and down or moving the hip up and down.

Static pelvic lift on ball -10-30 sec per set. If the exercise is too ease we recommend making the exercise more difficult, rather than increasing the number of repetitions.  For ex. By lifting one leg at a time or moving the hip up and down.

Sitting back rotation with ball -10-30 sec per set. If the exercise is too ease we recommend making the exercise more difficult, rather than increasing the number of repetitions.  For ex. by stretching the legs so the feet are 5 cm above the ground.

Front chain stretch – hold 20-40 sec per side, once you feel a streth, be sure to hold the position to maintain the stretch.

Back chain stretch – hold 20-40 sec per side, once you feel a streth, be sure to hold the position to maintain the stretch.