Hip Flexors and Quad Mobility

Horizontal Loading
LAR
Self-Massage: Quadriceps
reps 10
"How-to" self-massage for the Quads
Set Reps
1 10
ULT
Half Kneeling Dorsi Flexion
reps 10
Set Reps
1 10

Half-Kneeling Hip Flexor Stretch with Posterior Pelvic Tilt

2 x 30–45s per side.

Focus on tucking pelvis slightly to avoid lumbar extension, and squeeze glute of the back leg.

ULT
Couch Stretch
reps 10
Set Reps
1 10

Couch Stretch (if pain-free)

1–2 x 20–30s per side.