With this set of exercises, i usually practice sidekicks. Always remember to start slow then speed up with any exercise.
Groin Stretch: First you sit and put the bottom of your feet together bring them closer to you and push your legs down by the knees.
Side leg raise: First you get on your knees and raise your leg up to the side then bring it back down and repeat. Your leg should still be bent when lifted.
Jumping Sqauts: This is done like sqauts but instead of just coming up and going back down you......
See the rest here in my tumblr blog.