Hip, back and shoulder mobilization – 15-30 repetitions to each side.

Lying hip and stomach stability – 15-30 repetitions per leg.

One leg squat – 10-20 repetitions per. leg pr. set. If the exercise becomes too easy, it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. Ex. by jumping up, keeping the knee at 90 degrees and slowing down the movement so you will not fall below 90 degrees when you land.

Kangaroo hop – 10-20 repetitions per. set.

Plank on call with hip bending – 10-20 repetitions per set. If the exercise becomes too easy, it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. Ex. By adding a leg lift on each side before doing another hip bending.

Plank with cross-lift – 10-20 repetitions per side per set. If the exercise is too ease it is recommended to make the exercise more difficult, rather than increase the number of repetitions. For ex. by keeping hands closer together and feet closer together.

Dynamic one leg pelvic lift – 10-20 repetitions per set. If the exercise is too ease it is recommended to make the exercise more difficult, rather than increase the number of repetitions.  For ex. by placing the leg or foot on a ball.

Side plank sit-up – 10-20 repetitions each side per set.

Front hip stretch – hold the stretch for 20-40 sec per side, make sure to stay deep into the stretch once it is found.

Inner thigh stretch – hold the stretch for 20-40 sec per side, make sure to stay deep into the stretch once it is found.

Hamstring stretch – hold the stretch for 20-40 sec per side, make sure to stay deep into the stretch once it is found.

Outer foot to buttock stretch – hold the stretch for 20-40 sec per side, make sure to stay deep into the stretch once it is found.