Posterior Chain + Core Connection (3–4 minutes)

Calves (45 sec each side)

• Roll from ankle to below knee

• Important for force transfer and sprinting

TFL / IT Band (45 sec each side)

• Slightly forward on the hip

• Avoid rolling directly on IT band—target the muscle

Thoracic Spine (1–2 min total)

• Roller across upper back

• Hands behind head

• Extend over roller (don’t just roll—mobilize)

• Critical for rotation and arm path efficiency