The "Open the Gate" and "Close the Gate" exercises are dynamic warm-ups that target the hips, enhancing flexibility and range of motion. Here’s how to perform them:
Start Position: Begin standing straight with your feet together.
Open the Gate:
Lift your right knee to hip height.
Open your knee to the right, making a circular motion outward.
Place your foot back down and repeat on the other side.
Close the Gate:
Lift your right knee to hip height, this time from the outside moving inwards.
Bring your knee across the front of your body to the left, then back to the center.
Place your foot back down and repeat on the other side.
