Part 1

1. Lie on your side with your knees bent to 30 degrees.

2. Stack your hips directly on top of each other.

3. Rotate your top knee up. Avoid letting your hips roll back.

4. Lower knee and repeat 30 times. 

Part 2

1. Maintain same position.

2. Lift your top leg in-line with your hip.

3. Rotate your knee down and up without letting your hips roll back.

4. Repeat 30x.

Repeat parts 1 & 2 on other side