Straight leg hydrants-start off on all 4’s (you may need to use a bench for full range of motion) have one leg straight out to side while maintaining a tight core raise the straight leg up and down being mindful to not twist.
Straight leg hip rotations-starting on all 4’s with leg straight out rotate hip forward or backward for reps then the other way. On all 4’s straight leg back start with straight leg parallel to floor and pulse it up and down keeping tension in the glutes (this will be a small range of motion)
