Lie on your right side and place your right hip onto the foam roller. Place your hands on the floor for support. Cross your left leg over your right with foot flat on the floor. Roll from your hip towards your knee in small movements. If you come across a spot that is particularly painful, hold the position for 30 seconds before moving on. Repeat on opposite side.
From a kneeling position, cross right leg in front of body while extending left leg back. Place hands on floor and sink into the stretch. You can extend even further into the stretch by walking hands out front and bringing chest towards the floor. Hold for 30-60 seconds then repeat on opposite side.
From a seated position, extend left leg out front and bring right foot towards left thigh. Reach forward with your left arm as far as possible while keeping leg straight. Hold for 30-60 seconds then repeat on opposite leg.
From a kneeling position, bring left leg out front with foot flat on the ground. Push body forward through the hips, stretching that right hip flexor. Hold for 30 seconds, then bring right arm straight up, slightly twisting body to the right and leaning to the left to go further into the stretch. Hold for 20 more seconds then repeat process on opposite side.
Start in a push up position, lower into a push up. As you come up, jump your feet forward, keeping hands on the ground. Spring up into a standing position. Finish with a jump with hands overhead. Repeat by dropping back down into a crouching position and kicking your legs out to the rear into a push up position.
Stand with feet shoulder-width apart. Slowly bend into a crouching position and jump forward, landing softly on the balls of your feet. Take a moment to stabilize, then jump again. Repeat 15 times.
Sit with your legs in a diamond shape, the soles of your feet together. Sit up nice and tall with abs engaged. Push knees towards the floor and hold, but do not bounce. Hold the stretch for 30-60 seconds.