1️⃣ Half kneeling ankle dorsiflexion mobilization.

You want to get into a half kneeling position like the picture shows with 1 foot in front and one behind you. Place a moderately heavy weight on the top of the knee that is in the forward position. You will then translate your knee over your toe and utilizing the weight to assist with the shift forward. Go as far forward as you can without letting your heel come up off the ground. Do you want to hold this from 3 to 5 seconds and then returned your starting position repeat 15 to 20 times

2️⃣ Sideline hip internal rotation

Lay on your side with your knees bent anywhere from 45 to 90°. With a yoga block between your knees, squeeze the block with the knees and rotate the foot up towards the ceiling. Hold for 3 to 5 seconds and go back to your starting position. Repeat 15 to 20 times on both sides

3️⃣ Half kneeling quadriceps stretch with a side bending

In a half kneeling position with one leg in front and one behind, elevate the back leg like the picture shows. Pelvic tilt-Pretend you have a tail that you were trying to tuck between your legs. This should help create a nice stretch on the front of your leg that is elevated behind you. Raise the same side hand straight up towards the ceiling and side bend away to create deep stretch in your hip. Hold for 30 to 90 seconds. Repeat 2 to 3 times on both sides.

4️⃣ Seated hip abduction in an upright position and a bent over position

This can be done with a resistance band/loop above the knees or a longer band as pictured. Wrap it around your knees and in an upright position separate your legs to about shoulder width apart. Keeping your feet in the position that they are you were going to separate your knees away from each other. You are going to repeat this 20-30 times. You are then going to bend your trunk forward so you’re leaning over your knees and repeat the same exercise from this angle. Perform 20-30 more reps