Quads

Goal: Reduce anterior thigh stiffness and help with hip extension

• Lie face down with ball under front thigh

• Roll from upper knee to mid-thigh

• Work one side at a time

Adductors / Inner Thigh

Goal: Improve hip mobility and stride mechanics

• Lie face down with one leg opened out

• Place ball on inner thigh

• Roll slowly through tight areas

Hamstrings

Goal: Improve posterior chain tissue quality

• Sit on floor with ball under hamstring

• Roll from just above knee to lower glute

• Support body with hands behind you