Quad + Piriformis Walk
TARGETS: Quads, glutes, piriformis
Grab one foot behind you, pulling toward your butt. Release and step forward; switch legs. After 30 seconds, cradle right leg at ankle and knee, pulling up to chest. Release and step forward; switch legs. Repeat for 30 seconds.
Hip Opener
TARGETS: Deep hip external rotators
From standing, bend left knee and lift leg to hip level, then rotate out to 90 degrees. (Place left hand under knee to stabilise and guide if needed.) Bring leg back to front; lower foot and switch sides. Repeat for 30 seconds.
Arm Circles
TARGETS: Chest, deltoids, upper back
Stand with feet shoulder-width apart and lift arms out to shoulder height, palms down. Make small circles; after 30 seconds, switch direction. Continue for another 30 seconds.…
