Rate my routine for muay thai, struggling with hips, ankles
PRE TRAINING
Hip circle swings- 10 circles each leg
Lateral leg swing - 15 swings each leg
Ankle circles
Kneeling lunge pulse- 30 secs per side
Wall ankle dorsiflexion- 10 reps each ankle
Cossack squat - 1 rep per side
POST TRAINING
Pigeon pose - 90 sec per side
Frogger - 2 min hold
Butterfly stretch - 90 sec hold
Deep kneeling lunge hold - 60 sec per side
Seated shin stretch - 60 sec hold
Standing figure 4 stretch - 60 sec per side
DAILY MOBILITY (off days)
90/90 hip sit (static) - 60 sec per side
Deep squat hold - 2-3 min cumulative
Couch stretch - 90 sec each side
Side-lying hip opener - 60 sec per side