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Description

Laying on your back with your legs at a 45 degree angle and your head on the floor place a tennis/baseball in the crease between your leg and hip. Pull your knee (side with ball) up to your chest and hold it gently with your hands as they clasp around your knee, dont pull hard place your hands there, your glutes will keep your leg up. With the other leg pushing through the heal extend your hips upwards 4-6 inches using your hamstrings and glutes and a controlled motion. Hold the up position for the directed amount of time then lower back to the starting position and repeat.




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