TFL Foam Roll

  • Allow your hip to flex in order to relax muscle

  • Find the tender spot, sit and relax into it

  • Foam roller to start, but smaller balls can be used if elevated off ground

Supine tfl stretch

  • Breathe through the stretch

  • Keep shoulders and hips down on the floor

  • Should feel stretch over pocket

Sidelying Glute Max

  • Perform on the same side as the foam roll and stretch

  • Very important that you get top knee in front of bottom

  • Work until it burns

  • Wear your running shoes

Banded Fire Hydrant

  • Round back and don’t arch low back — engage abs

  • Press your hands through the ground

  • Bring knee back and then rotate out, putting slight stretch on the band

  • Orient working knee further than supporting knee, as in the previous exercise

  • Glute should be on fire by the end