Place foot in the PILAT3S ring. Hold on to the PILAT3S ring with palms facing you. Pull the leg up towards the sky. Open the hip to the left, holding on with the left hand to find a hip opener, then change hands. Use the right hand to pull the leg across the body for an IT stretch. The working leg is the one in the ring. Maintain a neutral spine.
Hold.
Depending on the previous exercise, this can be done with various spring settings.
Inhale to prepare, exhale to stretch.
Mobilise hip, stretch hamstrings, glutes and IT band.
Regressions: Smaller ROM.