Gentle stretch of adductors using a Cossack squat, can spend up to 15-20 seconds each side. Then hang forward, legs wide, let head hang, 15-20 seconds, slowly rise up letting yourself roll up each vertebrae. Next waist circles, place your fingertips into the “small of the back” just above the beltline, pressurize this part of your low back as you exhale pushing hips out and leaning upper body back as you circle, inhale as you rotate around the front, continue this circular motion for 3-9 rotations, going both ways, left and right. Moving into leg circles, scoop with the foot dorsiflexing like picking up a bucket of water, then point toe downward as foot drops to ground, continue 20 foot circles with slow rhythmic breathing. Do both legs, then reverse the scoop going forward, 10-20 reps. Relaxed straight leg kicks, start slow, don’t force the kick, but allow foot to rise up to natural stopping point, 10 kicks each leg