This is a lovely exercise for the students to safe stretch the hamstrings and adductors while also mobilising the hips. The students will get a lovely spinal stretch at the end.

Starting Position: The student will place their foot in to the centre of the long PBT band and cross it over in to opposite hands. The student will then lie down on to their back and extend the leg up towards the ceiling in a turned out position.

Steps:

1. The student will fondu and extend the leg 2 times through.
2. They will then take the leg across the body to the opposite side of the floor with the other arm stretched out to the side.
3. The student will then take the leg back up to the ceiling and open it out to 2nd position.
4. They will then do 2 fondus in 2nd position.
5. The student will then place both feet in to the band.
6. They will then reach the legs up and over in to a spinal stretch.
7. The students will roll down through the spine and place both feet on to the mat and release the arms.