Hip flexibility & Squats

[Ivan Danko]

I have had some goodluck with increasing my hip flexability by doing so active streches before i train. I was starting to get really tight in the hips so i started doing these everyday before i trained. I swear they help me to recover faster too.
I after jumping rope for a few i start with walking lunges and then add a twist.
Then i do walking one leg at a time reaching out and over with the opposite hand (hard to explain).
Then i do some sitting on the ground with my knees bent and i keep my knees together and let them hit the touch the ground on each side going back and forth.
Then i ly on my back and kick one leg over to my opposite hand or as far as i can go i repeat this with the same leg 10 times and then do the same thing lying on my stomach.
This next one is good i brace my self on a wall and do like a hurdle movement with my rear leg (come up turn and down)
And i then do this one going the opposite way as if i was on rewind going over a hurdle.
I also just swing my leg slowely in a kicking motion and in front of my body in an abduction and extreme adduction motion.

Thats it but these have deffinately helped me.