This week, we are trying a dynamic hamstring stretch. The quads are an antagonist muscle group to the hamstrings. Meaning, when you contract the front of your leg, the back relaxes. This allows you to get into a deeper hammy stretch safely and gives you a better chance of holding the new mobility.
Using your new mobility, try this literal twist of a dipping bird. Adding hip rotation to this familiar exercise will challenge your balance and your hip mobility and strength.