Stretching

Some minor changes today, but a lot the same too.

Back
Hanging Bar Lat stretch - 2x30 seconds
Cable Row Loaded Stretch - 2x30 seconds

Chest/Shoulders
Bar Bent Arm Chest stretch - 2x30 seconds
Skipping Rope Rotations - 2x10 reps

IT Band
Pigeon - 2x30 seconds

Groin
Seated Feet together - 2x30 seconds
Iso Side Lunge - 4x15 seconds

Hip Flexor/Quad
Modified Lunge with back knee flexed - 2x30 seconds
Runners Stretch - 2x30 seconds

Hamstring
BO soft knees - 2x30 seconds
Seated Straight Leg

Calves
Seated Loaded Stretch - 2x30 seconds
Standing Loaded Stretch - 2x30 seconds

Foam roll for upper glutes, 5 slow reps
Foam roll lower quads, 5 slow reps
Roll over plantar fascia, 3 slow reps and hold on centre and heel.

Fdelt good, hip has been feeling better.  Anyone who does foam rolling or is familiar with the last 3 knows how painful they can be, hard to say if the quad or plantar fascia one hurt more.