Dynamic Warm-up: Hips
A1. Fire Hydrants 10 each side X 2
A2. Donkey Kicks 10 each side X 2
A3. Forward Hip Rotations 10 each side
A4. Backward Hip Rotations 10 each side
B1. Jump Squats 25 X 2
Combination Workout Using Ankle Weights
C1. Curtsy Squat to Squat Pulse 25 each side X 4
C2. Reverse Lunge to Step-up with Balance 25 each side X 4
C3. Pistol Squat to Single Leg Hop 15 each side X 4
C4. Lung Pulse to Kick Back 25 each side X 4
Try this 3-4 times per week, for 6 weeks. For best results vary the type of weight used.
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