Turkish getup – Exercise with a load of 4-8 RM, for 3-8 repetitions per side per set.

Free-turn – Exercise with a load of 4-8 RM, for 3-8 repetitions per set.

Hip bending on exercise ball – 10-20 repetitions per set.

Dynamic one leg pelvic lift on exercise ball – 10-20 repetitions per set. Alternatively make this easier by using both legs on the ball, or more difficult by adding weight on the stomach.

One arm press with side bridge twist – 10-20 repetitions per side per set.

One arm pull with twist – 10-20 repetitions per side per set.

Side-Muscle Energy Technique – Hang into the maximum stretch of the side region, pull against the belt with no apparent movement for 7-seconds, then you fall deeper into a new maximum stretch. Repeat 3-5 times per side.

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