Hip mobilization with hold – 15-30 repetitions per side.
Lying back to rib mobilization – 15-30 repetitions per side.
Kneeling ankle mobilization – 15-30 repetitions to each side.
Briefcase deadlift – Exercise with a load of 4-8 RM, for 3-8 repetitions per. side per set.
Step-up with rod – Exercise with a load of 4-8 RM, for 3-8 repetitions per. side per Set.
Crunches on exercise ball – 10-20 repetitions per set, optionally add weight on the chest.
Back extensions on exercise ball – 10-20 repetitions per set, optionally add weight on chest.
Knee to chest / stomach on exercise ball – 10-20 repetitions per set.
Hamstring Muscle Energy Technique – Move leg to maximal stretch of the hamstring, exert pressure against the strap for 7 seconds, then move the leg to an even deeper stretch. Repeat 3-5 times. per leg.
Front hip-muscle energy technique – Move the leg into maximum stretch of front thigh, exert a pressure against the hand for 7 seconds. then move the leg into an even deeper stretch. Repeat 3-5 times per leg.
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