Lower Body Warmup

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Myofascial Massage using softball 1 to 2 minutes 
Foam Roller 3 to 5 minutes 
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Glute Stretch 25 seconds each side
Back Bridge 25 
Supine Leg Raises 10 each leg 
Bent Knee Iron Cross 5 each side
Bird Dogs 5 each side
Fire Hydrants 6 forward, 6 back, each
Mountain Climbers 10 each side

Static Hip Flexors 30 seconds each side 
Weighted Calf Stretches 15 seconds each side

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Static stretches are incorporated in mornings and on off days.

These include but not limited to Hamstring, Quad, Adductor Magnus and the Sciatic/Glute stretch.

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