Leg Swings
Step 1 - Stand beside the wall, place one hand on the wall for balance
Step 2 - Swing the leg furthest from the wall forward and backwards like a pendulum
Step 3 - Complete 10 swings, then swing the same leg side to side
Step 4 - Turn around and repeat with the other leg
Recommended Sets & Time:
Beginner: 2 sets of 10 swings each direction per leg, 15 seconds rest
Intermediate: 2-3 sets of 12 swings each direction per leg, 10 seconds rest
Advanced: 3 sets of 15 swings each direction per leg, 10 seconds rest
What to Focus On:
Hip joint mobility - You should feel your hip joint loosening with each swing
Controlled momentum - Use a gentle swinging motion, don't force or kick aggressively
Balance maintenance - Keep your supporting leg stable and core engaged
Progressive range - Start with smaller swings and gradually increase the range
Modifications:
Easier: Make smaller swings or hold onto the wall with both hands for more support
Harder: Make larger swings or try to maintain balance without holding the wall
