Today’s movement will usually appear in the Movement Preparation portion of your Strength and Flexibility workouts. Movement Preparation prepares your body for movement using dynamic movements to activate muscles. This movement will increase your heart rate and core temperature and increase blood flow to your muscles. Perform five to 10 repetitions to help improve your performance and decrease your risk of injury.
 Stand tall with your arms at your sides.
 Lift one foot off the ground and squat back and down a few inches with the other leg.
 Contracting the glute of your standing leg, grab below your opposite knee with your hands and pull your knee to your chest while straightening your other leg. Hold for 1 to 2 seconds.
 Relax and return to the starting position.
 Repeat the movement with your other leg.
 Continue alternating to complete the set.
Coaching Tips: Keep your chest up and contract the glute of the standing leg.
Feel It: Stretching your glutes, hamstrings, and hip flexors.