Again, this is a side lying exercise requiring a tremendous amount of flexibility especially in the hip and knee.
Step # 1 is the elevation of the leg in line with the body. Then the knee bends so the heel comes toward the hip, rotates the hip, kicks up toward the ceiling and then comes straight down.
Notice that as the foot rotates it flexes with the heel and points up toward the ceiling and the back wall before coming back to the other leg in a straight position.
The tubing allows for increased range of motion and a higher level of exercise repetitions to work on endurance and strength.
Rotate and Kick Exercise Progression Long Tube Starting Position: Tubing is anchored high. The tubing is over each foot, knots on top of foot. Lie on side tucking the lower length of the tube under your body. Lie with feet away from the anchor, both legs out straight, resting on the bottom arm with the top hand on the floor in front of the chest for support.
Beginner
Lift the straight leg to the side, pressing through the heel and leading with the heel. (Leg abduction) Rotate the hip, turning the toe upward, and pull the heel back to the other straight leg. Tip: Press through the heel. Turn over and repeat other side.
Intermediate
Lift the straight leg to the side, pressing through the heel and leading with the heel. (Leg abduction) Bend the leg at the knee drawing the heel in. Straighten the leg at the knee. Rotate the hip, turning the toe upward, and pull the heel back to the other straight leg. Tip: Press through the heel. Turn over and repeat other side.
Advanced
Lift the straight leg to the side, pressing through the heel and leading with the heel. (Leg abduction) Bend the leg at the knee drawing the heel in. With the knee bent, rotate the hip while extending the leg to have the toe point upward. Pull the heel back to the other straight leg. Tip: Press through the heel. Turn over and repeat other side.
