Exercise VII: Rollouts (high groove)
Sets: 2 Reps: 12 Rest: 45 Seconds
Lie on your left side with your left leg straight and your right hip and knee bent 90 degrees, suspended over the floor. You can place your left palm on the floor for support . Keeping your left hip bone in contact with the floor, rotate your hips to your left and extend your right hip so that you're reaching with the right knee, trying to touch it to the floor without losing contact between your left hip bone and the floor . Reverse the motion to return to the starting position. That's one rep. Complete 15 reps, and then switch sides and repeat.