1. Presented to you by gen-fit
Hip/Knee Wokout 2
Presented to you by gen-fit
This Workout plan focuses on stretching the muscles and tendons that connect the knee to the hip. This plan focuses on creating flxibility, relief pain, and dereasing stiffness. It is best to use this workout plan after reading the book `Body-Balance´. In case your are not able to perform an exercise, stop the workout immediately, and focus on pain reliefing methods. The best pain reliefing methods are Ice Massage and the `RICE´ method.

2. Straight leg raises on the back
Perform this exercise twice each leg for 60 seconds. Rest in between for up to 30 seconds. This exercise activates the muscles attached to the front of the hip.
If you want to learn more about the exercise, check out the book ´Body-Balance´

3. Straight leg raises on the side
Perform this exercise twice each leg for 60 seconds. Rest in between for up to 30 seconds. This exercise focuses more on the outside the leg. It is extremely helpful for (re)gaining strength of the hip.
If you want to learn more about this exercise, check out the book ´Body-Balnce´

4. Straight leg raises on the belly
Perform this exercise twice each leg for 60 seconds. Rest in between for 30 seconds. This exercise is for the back of the leg and the glutes.
If you want to learn more about the exercise, check out the book ´Body-Balance

5. Bridge
Perform this exercise 3 times for 60 seconds. Rest in between for up to 45 seconds. This exercise is for core stability and improving muscle strength of the hamstring, gluteus, and lower back.
If you want to learn more about the exercise, check out the book ´Body-Balance`

6. Skippings
Perform this exercise twice for 15 seconds. Rest in between for 15 seconds. This is a dynamic movement for knee and hip mobility as well as flexibility.
If you want to learn more about the exercise, check out the book `Body-Balance´

7. Karaoke
Perform this exercise 2 times for 15 seconds. Rest in between for 15 seconds. This exercise is for increasing range of motion and decreasing stiffness.
If you want to learn more about the exercise, check out the book`Body-Balance´

8. Butt kicks
This is a dynamic exercise that is performed in a jogging fashion. Perform this exercise twice for 15 seconds. Rest in between for 15 seconds. This exercise improves mobility of the knee and stretches the front of the leg.
If you want to learn more about this exercise, check out the book `Body-Balance´

9. Slow Slides
This is a slow dynamic exercise. Perform this exercise twice sliding each way for 20 seconds. Rest in between for seconds. This exercise improves muscle strength and at the same time adductor flexibility.
If you want to learn more about the exercise, check out the book `Body-Balance´

10. Short Adductor Stretch
Perform this exercise twice for 45 seconds. Rest in between for up to 30 seconds. This exercise focuses on stretching the adductors (inside of the thigh).
If you want to learn more about this exercise, check out the book `Body-Balance´

11. Abductor Stretch
Perform this exercise twice each leg for 45 seconds. Rest in between for up to 30 seconds. This exercise increases the flexibility of the back and the outside of the thigh.
If you want to learn more about the exercise, check out the book `Body-Balance´

12. Reclined Hamstring Stretch
Perform this exercise twice each leg for 45 seconds. Rest in between for up to 30 seconds. This exercise increases the flexibility of the leg.
If you want to learn more about the exercise, check out the book `Body-Balance´

13. Single Knee to Chest Stretch
Perform this exercise twice for 45 seconds each leg. Rest in between for up to 30 seconds. This exercise increases flexibility of the leg and decreases stiffness.
If you want to learn more about his exercise, check out th ebook `Body-Balance

14. Piriformis Stretch
Perform this exercise twice each leg for 45 seconds. Rest in between for up to 30 secopnds. This exercise inceases flexibbility of the hip and the leg.
If you want to learn more about this exercise, check out the book `Body-Balance

15. Pigeon pose gluteal stretch
This exercise improves hip flexibility. Perform this exercise twice each leg for 45 seconds. Rest in between for up to 30 seconds.
If you want to leran more about this exercise, check out the book `Body-Balance

16. Hip Flexor Stretch
This exercise improves the flexibility yoof the front od the hip and reliefs pressure from the knee. Make sure you perform the exercise with soething soft under your knee. Hold the position twice for 45 seconds each leg. Rest in between for up to 30 seconds.
If you want to learn more about this exercise, check out the book `Body-Balance