[zefff]

BWAHAHAHAHAAA!!!!

Okay, there is one you can do on your tod where you sit down on the ground with legs outstretched, torso upright like you were in a canoe.

Bend your right leg at the knee and place the foot over the left leg, flat onto the ground as close to your torso as you can so that you now have crossed legs and the torso is still upright.

Place your right hand flat on the ground behind you and your left arm comes across your chest between the bent (right) knee and your chest so that you can extert force with your left elbow on the knee, forcing it to the left.

Now look behind you to the right, twisting at the waist. If it helps you can grab your left (straightened out) knee with your left hand to help you generate more twist on the crossed (right) leg. Hold this position and breathe regularly, then repeat on the other leg.

Its a common mistake to twist in the wrong direction so make sure you get it right or you will be sat there thinking how crap this stretch is.

Next is a deeper stretch (which hopefully should affect the glute more) where you kneel down, put your palms down infront and push your right leg straight out behind you with the toes pointed. Slide it out along the ground. As you do that allow your left leg to pivot on the knee so that the left foot swings across your body as you go down.

keep pushing the right leg backwards until you flatten out and crush the left leg underneath your body. The left leg should be across your chest and as high up as possible to extend the glute. Relax, breathe and hold, repeat on the other side.