Using a step on an incline and aditional balance support if needed. Position both feet fully near the bottom of the step. Raise up to tippy toes as far as possible then lower heels all the way shifting hips back and bending knees as much as possible. Repeat

Using a step on an incline, fix one whole foot in the middle of the step. Using additional support if needed to balance move the free foot in front of and behind the fixed foot. Focus on turning the toes inward and outward during the movement while allowing the knee to bend and extend on the fixed foot. Focus on keeping the heel down and "grabbing" the step of the fixed foot.

Using an incline bench and additional support if needed establish a large split stance with one foot near the top of the step and the other foot on the floor. Shift weight (hips) forward (anterior) by bending the knee of the step leg. Follow with a shift of the weight back (hips) straightening the knee of the step leg.

Using a ViPR on end approx arms length in front of the body. step one foot forward making the letter "T". Bend in a diagonally forward reaching through the shoulder blades at the same time shift the hips in the opposite diagonal direction

Sitting on the edge of the bed, postion the seated hip in external rotation. Using your body/pant legs as leverage rotate the T-spine in each direction. Use your breath as your guide trying to exhale as you rotate open.