Hold Core Muscles while performing Straight Leg Raise at 10 reps x3/day on both legs.  *********Changes/Updates********** Don't perform crunch, just core and leg raises, increase to 15-20 Reps  ********Update********8/2/17****** Can add 1-2 lb ankle weight for progression. If done, reduce reps down to 10. Then progress back up to 20 reps.

Hold Core Muscles while performing Straight Leg Raise at 10 reps x3/day on both legs.

*********Changes/Updates********** Don't perform crunch, just core and leg raises, increase to 15-20 Reps

********Update********8/2/17****** Can add 1-2 lb ankle weight for progression. If done, reduce reps down to 10. Then progress back up to 20 reps.

Hip Hikes 10 reps x3/day on both sides.  *****Changes/Updates******* Increase reps to 15-20  ********Update********8/2/17****** Can add 1-2 lb ankle weight for progression. If done, reduce reps down to 10. Then progress back up to 20 reps.

Hip Hikes 10 reps x3/day on both sides.

*****Changes/Updates******* Increase reps to 15-20

********Update********8/2/17****** Can add 1-2 lb ankle weight for progression. If done, reduce reps down to 10. Then progress back up to 20 reps.

10 reps on both sides, x3/day  *********Updates/Changes******* Increase to 15-20 reps, make sure not to twist back, just bring leg up straight  ********Update********8/2/17****** Can add 1-2 lb ankle weight for progression. If done, reduce reps down to 10. Then progress back up to 20 reps.

10 reps on both sides, x3/day

*********Updates/Changes******* Increase to 15-20 reps, make sure not to twist back, just bring leg up straight

********Update********8/2/17****** Can add 1-2 lb ankle weight for progression. If done, reduce reps down to 10. Then progress back up to 20 reps.

Hold for 1 min, don't bend forward, bring knee back if able, feel it in the "quad" and "hip flexor" (front of hip), no "pain pain", only a "nice discomfort", perform 5-10 per day  ******Changes/Updates******** Add in the "hip flexors" more by bring knee back more, will fill it more in the front of the hip  *******Update****8/2/17****** Reminder to keep this one in your program. Keep trying to bring the knee back more as able to get more quadriceps and a little of hip flexor muscle. Will do a better hip flexor stretch with the other exercise below.

Hold for 1 min, don't bend forward, bring knee back if able, feel it in the "quad" and "hip flexor" (front of hip), no "pain pain", only a "nice discomfort", perform 5-10 per day

******Changes/Updates******** Add in the "hip flexors" more by bring knee back more, will fill it more in the front of the hip

*******Update****8/2/17****** Reminder to keep this one in your program. Keep trying to bring the knee back more as able to get more quadriceps and a little of hip flexor muscle. Will do a better hip flexor stretch with the other exercise below.

 
Knee to opposite shoulder stretch for the hip to help you with your hip hike exs, 1 minute hold, to be done 5-10/day

Knee to opposite shoulder stretch for the hip to help you with your hip hike exs, 1 minute hold, to be done 5-10/day

 
Hamstring Stretch: Bend at hip, not back. Feel it in the back of you leg. 1 min hold. 5-10 per day as able

Hamstring Stretch: Bend at hip, not back. Feel it in the back of you leg. 1 min hold. 5-10 per day as able

 
Hip Flexor Stretch: Feel it in the front of your hip (left hip in picture). 1 min hold. 5-10 per day as able

Hip Flexor Stretch: Feel it in the front of your hip (left hip in picture). 1 min hold. 5-10 per day as able

 

Core Exercise progression. Quick Kicks with legs off the ground for 10 sec or 20 kicks, whatever you prefer. Remember to breath. Repat 2-3 times and perform x2-3/day.