Dynamic stretching: gluteal muscles / back muscles (below)

Individual work

Lie on your back, arms stretched out to the side (palms facing down). With your leg stretched out, move the tip of your foot across to the opposite hand (or bring your foot as close as possible to the opposite arm) and rock towards the floor (or even tap the floor briefly with the tips of your toes). The shoulder blades should always touch the floor. Then switch sides.

No material required