Foam Roll:

• Calves
• Hamstrings
• Hips
• IT Band
• Quad
• Hip Flexors
• VMO – Inner Leg – Groin
• Lats
• T-spine

Movement Integration: 12 reps each

• “Smell your toes”
• Knee hugs
• Knee drops
• 90/90 hip mobility
• 90/90 shoulder sweep
• Deep squat + hamstring stretch
• Plank + downward dog

Static Stretching: 30s hold each

• Butterfly
• Half Hurdler
• Figure “4”
• Bretzel
• Seated shoulder stretch
• Pigeon
• Seated neck stretch
• Child’s pose