Dynamic stretching: thigh muscles (back) / adductors

Individual work

Sit in a straddle position, place your hands behind your back to push your upper body forwards in a rocking motion or hold it straight out in front of your body (in a forward position) and rock it forwards (along the floor) as far as possible.

Variant:
Tilt your upper body to the side from time to time and move your hands towards the top of your feet in a rocking motion.

No material required