Standing
- Basic
- Neck Cars
- Scap Cars
- Frankenstein Walk
- Standing Leg Circles
- Side Steps
- Arm Circles
- Split Stance Good Morning (both sides)
- Medium
- Sumo Hip Hinge
- Leg Swings
- Single Leg RDLs
- Floor Sweep and Reach
- Knee / Hip Figure 8
- 90 Degree Open and Close the Gate
- 90 Degree Crossed Foot Twist
- 180 Degree Open Twist
- Lateral Hip Opener
- Wide Stance Heel Tap
- Advanced
- Russian Baby Maker
- Sumo Hip Hinge Windmill
Seated
Lying Supine
- Crossed Leg Lean Stretch
- Banded March
- One Leg Up Wall Stretch
- Knee Sway
- Pigeon Glute Bridge
- Supine Nerve Flossing
Lying Prone
Training 