9. External Rotation Clamshell
Lie on your right side with your right leg straight on the floor. Put your left hand on the floor in front of you to support your upper body. Bend your left leg so that the arch of your left foot rests at the inside of the right knee. Starting with your left knee on the floor in front of you, slowly raise that knee toward the ceiling while keeping your left foot in contact with your right knee. After you’ve lifted your left knee as high as you can, slowly lower. Repeat ten or more times and switch sides.
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10. Donkey Kick
Start this exercise on your knees and elbows, forearms stretched out in front of you. Alternate kicking your bent legs out and back behind you so you feel the muscle where your leg meets your bottom working. Repeat until you can’t take it anymore!
