Flexibility program

http://www.youtube.com/watch?v=QzZgCx7s7F4&NR=1

Adductor/butterfly stretch

• grab feet, moving knees up down
  
• hands behind, hips forward
• on the back pulling feet to chest
• adv: raise heels (one on top of another, or on object), hands back, hips forward(both sides)
  
• raise hips

core exercise (balance)

• butterfly
• pull ankles up towards chest, lean back
• hold feet, open legs, lean backwards, balance
• back to butterfly

ilio/gluteal stretch

• anza position, lean forward, grab legs, pull, head down (both sides)
  

glute (rotator) stretch

• standard: 1 leg backwrd, 1 knee forward, foot to inside, load weight lean forward, hands forward, both sides
  
• prone variation: sit down, pull one foot on leg, push knee down, pull other knee up

adductor stretch

• side split as wide as you can
  
• lean forward, hands forward
  

http://www.youtube.com/watch?v=V6xWQCTSe0I

• sit down, butterfly: grab feet, moving knees up dow
• push knees down with elbows

• lay back, get triangle, grab leg, pull knee to nose

• lay back, fold legs back, touch floor with feet