Quick and fast!

This is where you can check for tight PSAOS. If the swing isn't smooth on the backwards swing, do phasic shakes and psoas stretch and try it again.

- Mobilization of the LHPC/lower extremities - Promotes blood flow, increase temperature and increased heart rate.

Do these when you think of them throughout the day! You can do these standing in your kitchen while making coffee, while waiting in line at the store, while brushing your teeth. These will help with strength in your lunges.

You may also put your knee out to your side for a hip opener as well, just make sure your leg isn't too far out that you lose that deep hinge in your ankle

Lie on your back and hold one leg in table top position. Place your hands beneath the back of your knee to hold your leg up. Rotate your foot inwards 25 times, and then the other direction 18-20 times. Right leg starts with going counterclockwise, Left leg would start with clockwise.

Releases tension and tightness by rapidly contracting and releasing psoas muscles

Go slow and controlled

Focus on form! If knees aren't tracking over toes--make feet parallel to each other. Your feet will naturally re-orient depending on how your femoral head fits into your hip socket, but will neurologically orient your knees to track over toes. AKA--we don't want to be making a diamond shape like a ballerina doing a plié.