1. Lower Body Release (5–6 minutes total)

Focus on hips, glutes, and legs—key drivers of velocity and stability.

Quads (60 sec each leg)

• Face down, roller under thigh

• Slow rolls from hip to just above knee

• Pause on tight spots for 5–10 seconds

Hip Flexors (45 sec each side)

• Slightly rotate body inward

• Target upper quad/hip crease

• Critical for stride length and hip extension

Adductors (Inner Thigh) (60 sec each side)

• One leg out to the side

• Roll from groin to knee

• Helps with lateral movement and pelvic control

Glutes / Piriformis (60 sec each side)

• Cross ankle over opposite knee

• Lean into the hip

• Key for rotational power and low back protection

Hamstrings (45 sec each side)

• Sit on roller

• Roll from glute to knee

• Keep foot slightly turned in/out to hit full tissue