Needle Kicks

• Can be done with bungees connected to ankles

Pike Needle Kick Forwards

• 3 steps then kick

Pike Needle Kicks Backwards

• 3 steps then kick

Single Leg Glute Bridge Extension

• Free Leg Points to Ceiling

Hip Extension Walke

• Walk feet forwards and backwards

Partner Hamstring Fall

• Keep hips open entire time

Pike Sit Leg Lift

• Loop bungee wrapped around ankles.

• Lift one leg up and down

Lying Down Flutters

• With loop bungee flutter legs alternating the up and down

Lying Down Open Close

• Separate legs and bring back together with loop bungee 

Pike Sit Open Close

• Lift to Open, tap feet and lift to Close feet together using loop bungee.

Lying Down Leg Lift

• With loop bungee pull one leg into chest while isolating the other leg.

Lying Down Open Close

• Laying on stomach with knees off the ground, open close with bungee.

Lying Down Switchies

• Lying on stomach with knees of the ground open legs and then close to crossing feet.

Front Kick

• Arms are in high with hands against the wall

Back Kick

• Chest is upright

Needle Kick

• Chest is parallel to floor

Speed Front Kick

• Kick as fast as possible up and down

Speed Needle Kick

• Kick as fast as possible up and down

Needle Kicks

• Can be done with bungees connected to ankles

Pike Needle Kick Forwards

• 3 steps then kick

Pike Needle Kicks Backwards

• 3 steps then kick

Front Leg Lift and Hold

Back Leg Lift and Hold

Back Leg Lift and Hold

Back Leg Lift and Hold

Grab Pull Release Hold

• Grab free leg and lift as high as possible with arm. 

• Release and try to hold the leg as high as possible

Squeeze Pit Cube

Squeeze Pit Cube

Hip Lift and Hold

Single Leg Lift Hip and Hold

Single Leg Lift Hip and Hold

Lift Hips and Hold

Single Leg Lift Hip and Hold

Side Plank Leg Separation and Hold

Side Leg Seperation