CROSSOVER. PROGRESSION: Try this move with your hips and knees bent 90 degrees and your feet off the ground. UNIT: Movement Prep.

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1 HIP CROSSOVER To build mobility and strength in your torso by disassociating hips and shoulders. PROGRESSION: Try this move with your hips and knees bent 90 degrees and your feet off the ground. SECOND PROGRESSION: Perform this move with your legs straight. STARTING POSITION: Lie supine (faceup) on the floor, arms and shoulders extended out at your sides and flat, feet flat on the floor. Twist your bent legs to the right until they reach the floor, then twist to the left. Keep your abs drawn in and shoulders, torso, and feet in contact with the ground. Stretching and contracting of your core muscles.

2 SCORPION To lengthen and strengthen the muscles of your core; stretch your chest, quads, hips, and abs; and activate your glutes. STARTING POSITION: Lie prone (belly-down) on the floor, with your arms and shoulders pinned in the "spread 'em!" pose. Thrust your left heel toward your right hand by firing your left glute while keeping your right hip glued to the ground. Alternate legs. Be sure to fire (squeeze) your glute as you thrust your heel. A stretch in your quads and hip flexors, along with activation of your glutes.

3 CALF STRETCH To increase flexibility in this very oftenneglected area. STARTING POSITION: Fromthe pushup position, place your left foot over your right heel. Your weight should be on the ball of your right foot. Pull your right toes up toward your shin while you push your right heel down towardthe ground with your left foot. Exhale as you lower your heel. Hold for a one count, raise your right heel again, and repeat. COACHING KEY(S): You're pulling your toes up toward the shin at the same time you're pushing the heel to the ground. Then push back throughthe new range of motion. YOU SHOULD FEEL: A stretch in your calf and ankle. PROGRESSION: Bendthe knee of your working leg to shift theemphasis to your Achilles tendon.

4 HAND W A L K A.k.a. "World's Second-Greatest Stretch" )BJECTIVE: ro build stability in your shoulders and ;ore and to lengthen your hamstrings, ;alves, and lower-back muscles. you ULD FEEL: A stretch in your hamstrings, lower back, glutes, and calves and a burning in the fronts of your shins. ;TARTING POSITION: 3tand wi{h your legs straight )n floor. and hands ~ROCEDURE: -\eeping your legs straight and belly )uuon drawn in, walk your hands out. Still -<eepingyour legs straight, walk your feet )ack up to your hands. Use short "ankle steps" to walk back up to your hands. That is, take baby steps using only your ankles-don't use your knees, hips, or quads.

5 HAND W A L K A.k.a. "World's Second-Greatest Stretch" lbjective: ro build stability in your shoulders and ;ore and to lengthen your hamstrings, ;alves, and lower-back muscles. you ~LD FEEL: A stretch in your hamstrings, lower back, glutes, and calves and a burning in the fronts of your shins. itarting POSITION: 3tand wi{h your legs straight In floor. and hands ~ROCEDURE:..(eeping your legs straight and belly Jutton drawn in, walk your hands out. Still -<eepingyour legs straight, Jack up to your hands. COACHING KEY(S): walk your feet Use short "ankle steps" to walk back up to your hands. That is, take baby steps using only your ankles-don't knees, hips, or quads. use your

6 INVERTED HAMSTRING To improve hamstring flexibility and balance, along with dynamic pillar stabilization. STARTING POSITION: Balance on your right foot with perfect posture (tummy tight, shoulders back and down). Bending at the waist, and maintaining perfect posture, grab your right foot with your left hand, extending your left leg back as you fire the left glute. (You might find it easier to extend forward with both hands out, as shown, rather than while grabbing a foot.) Your shoulder and heel should move as one, forming a straight line. Take a step back at the end of each rep as you alternate legs. Your body should be in a straight line from ear to ankle. Keep your back and pelvis flat! Someone should be able to place a broomstick snugly across your back. A stretch in your hamstrings.

7 LATERAL LUNGE To open up the muscles of your groin and hips. Also to hold pillar strength as you sit back and down. STARTING POSITION: Stand with perfect posture. Step out to the right, keeping your toes pointed straight ahead and feet flat. Squat by sitting back and down onto your right leg, keeping your left leg straight and the weight on the right leg's midfoot to heel. Squat as low as possible, keeping your left leg straight and holding this position for 2 seconds. Return to the standing position and repeat. Keepyour feet pointed straight ahead and flat throughout. A stretch in the inside of your thigh.

8 ORWARD LUNGE/ OREAR M- TO-I N STEP IT: vement Prep.,JECTIVE: improve flexibility in your hips, hamings, lower back, torso, groin, hip <ors, and quads. ARTING POSITION:,e a large step forward with your left, as if doing a lunge. Place and support ight on your right hand, even with your : foot. COACHING KEY(S}: Keep your back knee off the ground. Exhale as you reach your elbow to the floor. At the end, make sure both hands remain in contact with the ground as you lift your hips and pull your toe toward the shin. A stretch in your groin, your back leg's hip flexor, and your front leg's glute. During the second part, you should feel a stretch in your front leg's hamstring and calf. :OCEDURE: <e your left elbow and reach down to 1r instep (forward leg) while keeping Jr back knee off the ground. Then move 1r left hand outside your left foot and sh your hips straight to the sky, pulling 1rtoe up toward your shin. Finally, step ward into the next lunge.

9 FORWARD LUNGE/ FOREARM-TO-I NSTEP To improve flexibility in your hips, hamstrings, lower back, torso, groin, hip flexors, and quads. STARTING POSITION: Take a large step forward with your left leg, as if doing a lunge. Place and support weight on your right hand, even with your left foot. Keep your back knee off the ground. Exhale as you reach your elbow to the floor. At the end, make sure both hands remain in contact with the ground as you lift your hips and pull your toe toward the shin. A stretch in your groin, your back leg's hip flexor, and your front leg's glute. During the second part, you should feel a stretch in your front leg's hamstring and calf. Take your left elbow and reach down to your instep (forward leg) while keeping your back knee off the ground. Then move your left hand outside your left foot and push your hips straight to the sky, pulling your toe up toward your shin. Finally, step forward into the next lunge.

10 BACKWARD LUNGE WITH A TWIST To lengthen your hip flexors, quads, and core. This stretches big toes to your hands. STARTING POSITION: everything from your With your feet together, step back with your right leg into a lunge. Arch your back slightly while twisting your torso over your left leg and while reaching your right hand to the sky. Push back and out of that position into the next lunge. COACHING KEY{S): As you lean back and rotate, fire (squeeze) the glute of your back leg. This creates reciprocal inhitiition, lengthening your hip flexors. YOU SHOULD FEEL: A stretch from your back leg through your core and lats, and a stretch of your hip flexors.

11 DROP LUNGE To improve flexibility in your hips, glutes, and iliotibial (IT) bands-thick bands of tissue in either leg that extend from the thigh down over the outside of the knee and attach to the tibia (the larger lowerleg bone). Turn your hips to drop your leg behind. Keep your toes pointed straight, with the back toe to the front heel. A stretch in your hips, glutes, and IT bands. STARTING POSITION: Stand balanced with your arms extended. Turn your hips to the left and reach back with your left foot until it's about 2 feet to the outside of your right foot, your left toes pointing to your right heel. Rotate your hips back so they're facing forward again and square with your shoulders and feet. You want your chest up and tummy tight, and the majority of your weight on your right leg. Drop into a full squat pushing your hips back and down, keeping your right heel on the ground. by Now drive hard off your right leg, stand back up, and repeat, moving to your right for the allotted number of reps. Switch legs. Return to the left.

12 SUMO SQUAT-TO-STAND To improve flexibility in your hamstrings, groin, ankles, and lower back. STARTING POSITION: Stand tall, with your feet outside your hips. Bend at the waist, grabbing under your big toes. Keeping your arms straight and inside your knees, pull your hips down until they're between your ankles, and lift your chest up. Then tuck your chin and try to straighten your legs, holding on to your toes as you straighten out your hips and knees. Hold on to your toes at the bottom of the movement. Pull your chest up and your shoulders back and down, and try to drive your hips forward to get your torso vertical, not horizontal. As you lift your hips, keep your back flat. A stretch in your groin, glutes, lower back, and, to a lesser degree, ankles.