1:00 hamstring flossing
10 stiff legged dead lifts with a 45# bar
10 unloaded good mornings
1:00 bird of paradise
Accumulate 750m swimming in the pool (This was hard, about 30 minutes of work total, managed to swim 25 meters in about what, 25 seconds, so like about what it takes good swimmers to go 50 m...hahaha)
This was 99% 25 lengths with rest afterward. A couple of 50 non stops.
Take a lacrosse ball to your hip and glutes then Foam roll