Lateral gluteal self massage ...

1 rep 2 sets

Hamstring foam rolling

1 rep 2 sets

Quadriceps foam rolling

1 rep 2 sets

SLR in crook

10 reps 2 sets

AROM hip abduction side lying

15 reps 2 sets

Quadriceps stretch

3 reps 2 sets

Hamstring stretch in standing

3 reps 2 sets

Gluteal muscle stretch

3 reps 2 sets