Exercise IX: Rollouts (High Groove)
Sets: 2 Reps: 15 Rest: 45 Seconds
Lie on your right side with your right leg straight and your left hip and knee bent 90 degrees, suspended over the floor. You can place your left palm on the floor for support . Keeping your right hip bone in contact with the floor, rotate your hips to your right and extend your left hip so that you're reaching with the left knee, trying to touch it to the floor without losing contact between your right 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.