The second exercise, PNF glute one, where you stick the leg to the side and raise - whenever I do this movement I get intense cramping in the side of my glutes. I sometimes get this with straddles, but only when I raise the leg and engage the muscle to lift - any advice to how I can help this?:(

I found it really useful when you said at the end about constantly checking and readjusting. In my head I always thought I needed to perfectly sit still in my splits to have them, but it’s a lot better to know you should be constantly checking and readjusting (and that’s ok) :)

How long would you say is an adequate time for training? For example doing 1x 50-60 min class a week and the other 3 varying from 20-40 minutes?