Nordics with Swiss Ball

Strengthens hamstring muscles into stretched positions necessary for kicking sports as well as gymnastics and ballet

Hip Flexor Stretch

Kneel Down, rotate pelvis posteriorly, tighten abdominals and gluteals and stretch the anterior thigh

Clams

Lie on your side, bend knees to 90 degrees. squeeze heels to activate hip abductors, lift up 30 cm and hold

Box jumps

explosive glutes