For the straddle

1st progression - Windshield wipers

• Lay on floor on your back, butt against the wall, legs up straight against the wall

• Point the toes, activate the quads

• Anterior tilt the hips

• Make Windshield wipers, when reaching the widest V activate the lateral gluteus muscles to pull out even further

• 10 x. 10 sec hold

2nd progression

• From the start-position of the 1st progression lift the toes off the wall.

• Don't let the butt come off the floor

• Hold the anterior tilt of the hips

• 10 x

3rd progression

• Sit on the floor, legs in 45 degree V-shape

• Point the toes, activate the quads (the knees will press into the ground then)

• Anterior tilt the hips

• Lean forward and reach with outstretched hands as far forward as you can

• Possible with light weight on back, but not necessary, and it makes overstretching with snapping tendons possible

• Don't pulse, you can though reach forward 10 x, but know the end range, carfully extend it

• 45 sec hold

All progressions in a row, 2 sets