Benefits:
Core stabilization.
Dynamic stretching of glutes, hamstrings, and gastrocnemius.
 
Pre-Requisites:
Clients should have reasonable ROM through lumbar-hip-pelvic region without pain.

 

Preparation:
Begin by anchoring your right arm to a wall or sturdy object.
Stand up tall and draw in the navel towards the spine at the same time squeezing the glutes. 
 
Movement:
Place left hand against wall.
Controllably swing right leg forward stretching the glutes, hamstrings, and Gastrocnemius.
Continue by swinging leg backwards with optimal core control dynamically stretching the rectus femoris and illiopsoas. 
1 set of 5-10 reps.