This exercise will help the student safely improve flexibility in the hamstrings and adductors. It is really important for students to work within their own range and to never force a stretch.

Starting Position: Finding the centre of the resistance band the student will place their foot on the band, the student will then lie back down on the mat holding the end of the band in both hands. Legs are stretched down along the mat with the hands above the head.

Steps:

1. The student will float the leg up towards the ceiling in a parallel position.
2. As the student externally rotates both legs they will open the leg out to the side, keeping the hands above the head.
3. The student will then bring the leg back to parallel.
4. Have the student take the leg across to the other side.
5. They will then bring the leg back to the centre.
6. Have the student repeat the whole exercise from the beginning.
7. To switch legs the student will take the band in both hands and switch legs.
8. Repeat the exercise on the other side.
9. To finish the student will stretch both legs down the mat and reach both arms up above the head.