Strength & Conditioning coach Fiona Scott demonstrating 7 way hip.

Perform 3-20reps per exercise:

1. Leg abductions (straight-up)

2. Leg forward

3. Leg back

4. Leg back and forward

5. Small circles clockwise

6. Small circles anti-clockwise

7. Knee lifts

Top-tip: keep your hips stacked on-top of each-other and the toe pulled to the shin.