WARM UP
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings 

WORKOUT

Complete 3-5 rounds of each of the circuits below. Perform each move back to back, only resting as needed between rounds and circuits.

CIRCUIT #1:
20-45 seconds each side Warrior III
20-45 seconds each side Standing Splits
20-45 seconds each side Half Moon
20-45 seconds each side Twisting Half Moon
Up to 45 seconds rest. Include a few static stretches for hips, glutes, hamstrings and calves as needed.

CIRCUIT #2:
20-45 seconds each side Crescent
20-45 seconds each side Scissor Hamstring Stretch
20-45 seconds each side Warrior II
20-45 seconds each side Extended Triangle
Up to 45 seconds rest. Include a few static stretches for hips, glutes, hamstrings and calves as needed.

COOL DOWN
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings 

NOTES:

You can do this workout one of two ways – More advanced exercisers will want to go through the entire circuit on one side then switch sides.

Beginners may want to give each side a rest after each exercise so may alternate legs on each move.

Some good stretches for during the rest periods can be found here.

Try to lengthen the time you hold each as you become stronger and can hold with good form. However, since you want to move quickly from one move to the next, do not hold so long that you have to rest between moves.

EXERCISE DESCRIPTIONS:

For all the Isometrics in this workout, click here. You can also add some variety and use this basic routine while subbing in some of the other moves!

For instance, especially if the outside of your hips and glutes are tight, you may want to do Twisting Extended Triangle instead.

You can also sub in Warrior I instead of II to hit your hips from a different angle. Mix it up and choose isometrics that target your tightest areas even!