Posterior Squatting with toes out
Please do the following exercises in the order listed below.
Release
QL Myofascial Release
Psoas Active Release
Psoas Myofascial Release
Foot Release
Foam roll adductor
Roller Adductor Release
Foam roll calves
Roller Calf Release
foam roll tibialis anterior
Foam roll glutes
Stretch
Please hold all stretches for two minutes.
Cobra 1
no pain
Cobra 2
no pain
Cobra 3
Lying hamstring wall stretch
adductor split stretch
Frog Stretch
Gastrocnemius stretch
Pigeon stretch
Strength
Single leg squat/deadlift
Glute extensions kickbacks
Superman exercise
Inline lunges