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pifko-
pretty similar - I've got all the details at home so i'll have a look a bit later.
one of the more horrible ones was plank with one leg in the air like it had a tray with glasses on it, then lifting that up and down 5 times slowly without 'spilling' anything and then once with a straight leg.
and ankle strengthening on the good old wobble board.
my hips and thighs were super tight - nothing 90 minutes of excruciating pain couldn't sort out
doubleodavey
2nd that. i have been suffering with IT band pain.
within 30 seconds of seeing my physio she had found the cause and then worked it out.
i have never squirmed as much as when she 'massaged' my thighs. oh the pain....