This drill is a butt kicker, what you want to do it is quick steps, up kicking your butt. Figure four walk, grab your chin, point it up towards your chest, trying to keep your legs as parallel as possible. This is a great exercise to stretch out your gluts.
Up sitting hand your butt, bring your heel up towards your butt grab it with your opposite hand. Come up with your toe, giving a little extra pull. This is great to stretch out and warm up your quads.
Here is the same hand heel to butt with an SL DL. Bring your heel up grab it, and then elevate that knee right up behind your body. This is a backward SL DL walk, you want to keep your back tight and swing that leg up behind your body, keeping your other foot flat and under your hips, great to help warm up your hamstrings.
This is a heel to butt, with internal rotation, we want to do is bring the heel up towards your butt, grab the inside of your foot, and then push it slightly out away from your body.
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