Total Body Foam Roll 10-15′
-foot lax roll
-piriformis lax roll
-Pec/Shoulder blade Lax roll
Total Body Foam Roll

Stretch:
Hamstring Stretch (Band/Supine)
Kneeling Hip Flexor Stretch
Penguin Stretch
Bench Lat Stretch (or Partner Assisted Chilld’s Pose)
Partner Pec Stretch (or Rig Pec Stretch)
Figure-4 Stretch
Rig Calf/Soleus […]

Foam Roll
10 mins total body
Static Stretch
Calf
Hamstring
TFL
Adductor
Piriformis
Hip Flexor

Partner:
Child’s Pose
Quad
Butterfly
Hip Flexor
Pec

Foam Roll:
Peanut Lever (partner)
Plantar Roll
Glute Roll
Hip Flexor/Quad Roll
Pec/Shoulder Wall Roll

Static:
Rig Calf Stretch
Band Hamstring Stretch
Wall Adductor Stretch
Hip Flexor Stretch (Partner)
Hip Rotator Stretch
Wrist Flexor Stretch

Assisted Stretch:
Front Rack Stretch (Partner) + OH Arm Stretch (Partner) + Prone Pec Stretch (Partner)

Foam Roll:
Calf
Hamstring
Glutes
Quads
Shins
Low/Mid back
Lats

Static:
Bench Lat Stretch
Straight-Arm & 90 deg Pec
Penguin
SCM
Scalene
Band Peroneal
Soleus
TFL/Hip Rotator Stretch
Wall Quad Stretch

Partner Stretch:
Hip Flexor
Butterfly
Quad
Hamstring
Calf

Lax/Foam Roll:
Calf/Hamstring/Glutes
Shins/Quads/Hip Flexor
Lower/Upper/Middle Back
Chest/Lats

Static Stretch:
Calf
Hamstring
TFL […]

Foam Roll:
Glutes/Hams
Hip flexor/Quads/IT Band/Adductor
Hams/Calfs/Shins
Lats/Erectors
Pec/Shoulder/Traps

Static Hurdles (4x/side):
Over-Under
Walk Over

Wall Stretch:
Quad/Hip-flexor
Frog
Adductor

Floor Stretch:
Pec
Hip Rotator/IT Band

Lax/Foam roll:
Hip flexor/Quad/TFL/IT Band
Glutes/Piriformis
Pect/Erectors/Lats

Stretch:
Prone Pec Stretch + Prone Pec w/90 bend Stretch
Achilles/Soleus/Calf Stretch
Wall Quad Stretch
Extended Butterfly Hold
Lateral Chain Band Stretch
Partner Assisted Front Rack PNF Stretch
Hip Flexor Stretch
Cobra Stretch
Straddle Stretch
SCM/Scalene Stretch

Dynamic:
PVC Pipe Shoulder Rotation (progressively narrower grip)
Hurdles: Over-Under 2x/side