Stretches Pigeon  Hip Flexor  It - Band   Windmills  Piriformis  Exercises Quadruped  variations -only arm lifts -only leg lifts Supermans Laying face down Lift opposing limbs while fully extended Back Extension Machine (quiet room) 50x15 Pelvic Tilt Bring pelvis toward rib cage and hold Side Plank Arm up  Glute Bridge 1 foot 2 foot on wedge hold/reps Straight Leg Dead lift Leg Raises on Bench |
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