.Lower Body Release Foam Rolling (5–7 Minutes)

Goal: Reduce tightness, improve mobility, and prep the lower body

1. Calves – 30 sec each

• Roll from ankle → below knee

• Cross one leg over for added pressure

2. Hamstrings – 30 sec each

• Sit on roller

• Roll glutes → back of knee

• Slightly rotate leg to hit all angles

3. Glutes / Piriformis – 30 sec each

• Figure-4 position

• Lean into tight side

• Small controlled rolls

4. Quads – 45 sec total

• Face down

• Roll hips → above knees

• Turn toes in/out to target different areas

5. Adductors (Inner Thigh) – 30 sec each

• One leg out to the side

• Roll groin → knee slowly

6. IT Band (Light Pass) – 30 sec each

• Outer thigh

• Roll hip → above knee

• Keep pressure moderate

Key Focus

• Slow, controlled movement

• Pause briefly on tight spots

• Breathe and stay relaxed

Total time: ~5–7 minutes