| Exercise | Sets | Reps | Video Link |
| Frog stretch | 2-3 | 30s | View Video |
| deep internal rotation stretch | 2-3 | 30s | View Video |
| 90 hip sit to straddle | 2-3 | 60s | View Video |
| frog stretch lifts | 2-3 | 10 | View Video |
| rotate in and out | 2-3 | 10 | View Video |
| prone straight leg turnout lifts | 2-3 | 10 | View Video |
| first to fifths | 2-3 | 10 | View Video |