HOW: Begin by starting in a push up position with your hands on the ground underneath your shoulders, and your toes pushing into the ground with your legs straight out from your hips. Bring one leg up close to your hand. Keep your foot flat on the ground as you move your knee and lower leg in a slow and controlled circular motion for the prescribed amount of reps.
FEEL: You should feel a stretch in your ankle and hip.
COMPENSATION: Keep your foot flat on the ground, don’t let your heel or toes up as you perform the circular motion.