KEY COACHING POINTS:
Chase the stretch in your glutes
Walk your hands out as far as possible
Embrace the stretch for 1-2 seconds
Single leg glute bridge
KEY COACHING POINTS:
Drive your hips up by squeezing your glutes
Don't arch the lower back
Embrace the squeeze in your glutes for 1-2 seconds, then repeat
MAIN MUSCLE - GLUTEUS MAXIMUS
Overhead squat
KEY COACHING POINTS:
Feet shoulder width apart or just wider
Have a wide grip on the bar (much wider than shoulder width)
Shoulders pinned back
Descend by driving your hips back and letting your knees naturally track towards your toes
The bar should stay overhead through the full exercise with elbows locked out
Go as low as you can whilst maintaining a neutral spine
MAIN MUSCLE - QUADRICEPS
Ankle mobility stretch
KEY COACHING POINTS:
Push down on your quad (thigh muscle) to help drive your knee forward
Your knee should track past your toes
Heel should stay down
ANKLE JOINT MOBILITY
3D quad and hip flexor stretch
KEY COACHING POINTS:
Drive your hips forward by squeezing your glutes
You should feel a stretch in the front of your hips (hip flexors)
Hold the squeeze for 1-2 seconds, then repeat
