1. External Rotation in 0 degrees abduction
  2. External Rotation in 90 degrees abduction
  3. Scapula setting and pull through
  4. Scapula push ups
  5. Clams
  6. Single Leg Bridges
  7. Calf Raises
  8. Single Leg Squats
  9. Split Leg Squats
  10. Arabesque
  11. Walking Drive through
  12. Step up drive through
  13. Crab walks
  14. Crunches with straight leg raises
  15. Plank
  16. Plank with leg lifts
  17. Plank with catch
  18. Side plank
  19. Side plank with hip drop
  20. Side plank with hip abduction
  21. Incline plank with knee to chest
  22. Fit ball plank with knee to chest
  23. SAPP
  24. Calf stretch
  25. Hamstring stretch
  26. Pedalling
  27. Quad Stretch
  28. Femoral nerve stretch
  29. Hip Flexor Stretch
  30. Adductor stretch
  31. Lumbar rotations
  32. Knee to chest stretch
  33. FABERS stretch
  34. Thoracic rotation stretch
  35. Foam rolling ITB
  36. Thoracic Extension over foam roller
  37. Pec Stretch
  38. Posterior cuff/deltoid stretch
  39. Lat Dorsi stretch
  40. Self-massage with ball
  41. Upper traps and levator scap stretch
  42. Plantar flexion stretch