Standing Front Leg Flexion and Abduction

1. Stand sideways onto the wall with your right hand on the wall for balance and your weight on your left leg
2. Swing your right leg forward and backward by lifting your leg, not throwing it up and back.
3. Do 10 to 12 repetitions, up to three sets
4. Switch legs and repeat

Standing Side Leg Flexion and Abduction

1. Stand sideways onto the wall with your right hand on the wall for balance and your weight on your left leg
2. Swing your right leg out to the right and up lifting your leg, not throwing it up and out.
3. Do 10 to 12 repetitions, up to three sets
4. Switch legs and repeat

Leg Cross-Body Flexion and Abduction

1. Leaning slightly forward, back against a wall with both hands against the wall for balance and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its furthest point of motion
2. Swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement
3. Do 10 to 12 repetitions on each leg

Knee Rotations

1. Stand tall at the ready position and bend at the knees, keeping your knees together
2. Roll your knees 10 times in a counter-clockwise motion, keeping your feet straight.
3. Roll your knees 10 times in a clockwise direction, again keeping your feet straight.

Half-Squats

1. Stand tall with good posture at the “ready” position.
2. Now bend at the knees until your thighs are parallel with the floor.
3. Keep your back long throughout the movement, and look straight ahead.
4. Make sure that your knees always point in the same direction as your toes.
5. Once at your lowest point, fully straighten your legs to return to your starting position.
6. Repeat the exercise ten times with a smooth, controlled rhythm.
7. Breath in as you descend, and out as you rise.

Trunk Twists

1. Extend your arms out to your sides, and twist your torso and hips to the left, shifting your weight on to the left foot.
2. Twist your torso to the right while shifting your weight to the right foot.
3. Do 10 to 12 reps on each side

Hip Rotations

1. Place hands on your hips
2. Rotate your hips forward, right, back, and left, shifting your weight in those directions as you rotate.

Ankle Rotation

1. Sit with tall posture
2. Place left leg straigh out and rest right ankle over your left knee
3. Relax your ankle and allow your hands to rotate your ankle freely (20 rotations each direction)
4. Allow your ankle to rotate itself through it’s full range of motions (10 rotations each directions)
5. Repeat with left ankle.

Up-and-Rounds

1. Assume a front fighting stance
2. Lift your rear leg up as far as comfortable
3. At the highest point, swing the rear across your front and return it to the rear.
4. Repeat 10 to 12 times for each leg.