Open/Close the Gate

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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:

1. Start Position: Begin standing straight with your feet together.

2. 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.

3. 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.