1. Hip flexor stretch - 2 sets of 20 seconds on each side

2. Butterfly stretch - 1 set of 40 seconds (apply pressure with elbows)

3. Piriformis stretch - 2 sets of 20 seconds on each side

4. Hip Stretch - 2 sets of 45 seconds on each side

5. Quadriceps stretch - 2 sets of 45 seconds on each side

6. Hamstring stretch (on raised object) - 1 set of 1 minute on each side

7. Straddle split - 2 sets of 1 minute

8. Switch from straddle split to front split - 1 set of 45 seconds for each position

9. Floor straddle - 1 set of 1 minute for each postion

10. Gastrocmenius Stretch

11. Achilles Stretch

12. Anterior Tibialis Stretch