Back-stretch mobilization – 15-30 repetitions.

Standing ankle mobilization – 15-30 repetitions.

Wide stance squat – Exercise with a load of 4-8 RM, with 3-8 repetitions per. side per set.

One leg dead lift – Exercise with a load of 4-8 RM, with 3-8 repetitions per. side per set.

Foot to hand / stomach on exercise ball – 10-20 repetitions per side per set.

Hamstring pelvic lift on exercise ball – 10-20 repetitions per side per set.

Back rotation on bench – Exercise with a load of 4-8 RM, with 3-8 repetitions per. side per set. Alternatively do 10-20 repetitions per side per set, possibly adding weight on the chest.

Side crunches on bench – Exercise with a load of 4-8 RM, with 3-8 repetitions per. side per set. Alternatively do 10-20 repetitions per side per set.

Seated buttocks-muscle energy technique – Put yourself into the maximum stretch of the gluteal region (buttocks), apply pressure by hand to the knee for 7 seconds. Then move or pull the knee to a new deeper stretch. Repeat 3-5 times per leg.

Leg to chest stretch – 20-40 seconds per side, be sure to hold the stretch, once it is found.