| Exercise | Sets | Reps | Video Link |
| ATG lunges | 2-3 | 5/side | View Video |
| cossack squats | 2-3 | 5/side | View Video |
| 90 90 hip stretch (30s hold then 5s press followed by a 5s lift, repeat the same thing with the back leg) | 2-3 | 1 | View Video |
| 90 hip sit with one leg straight | 2-3 | 5 | View Video |
| side leg raises | 2-3 | 10/side | View Video |
| laying points | 2-3 | 6/side | View Video |