Each workout starts with:
-golf ball - roll on bottom of feet
-tennis ball - glute med, glute max, piriformis, infranspinatus/teres minor
-foam roller - tfl, quads, adductors, it band, lats, pecs, thoracic spine
-the stick - calves
static stretches: lying knee to knee, piriformis, lats, pecs, hip flexors, calves, quads, it band
activation: quadruped hip extension (5 sec holds), psoas with a band on the feet (10 sec holds), x band walks, front wall slides with a band around wrists, scap pushups, tke's with a mini band around the rack
ankle mobility: 3 drills: dorsiflexing into a wall moving farther and farther back, toes against power rack and moving knee laterally around it, bending knees while dorsiflexed
thoracic mobility: extension on the foam roller, plus side lying extension/rotation drills from inside out and cressey/reinhold
hip mobility: high knee pulls, butt kicks, running butt kicks, front to back/side to side leg swings, single leg rdl's, split squats, lateral squats, rotational squats, sometimes spiderman walks with thoracic rotation
upper body stuff: arm circles forward and reverse, pnf diagonals, wide pushup grip moving one hand on top of the other and back
seems like alot but doesn't take very long…i spend alot of time on tissue work.
the static stretches are not held for super long periods of time, and are done well before the workout starts.