Dynamic stretching: gluteal muscles / back muscles (below)

Individual work

Lie on your back, bend one leg (90 degrees at the hip and knee joint) and move the other leg to the opposite side, the other leg remains stretched out, push the knee of the bent leg towards the floor with the hand on the side of the stretched leg to intensify the stretch, the other arm (side of the bent leg) is stretched out to the side (palm facing downwards). The shoulder blades always touch the floor. Then switch sides.

No material required