Things to work on

Saw Sasha this afternoon.  Big issues with flexibility again.

1.  Knee to chest holding for 2 seconds

With rope
1.  Knee to chest, then hamstring extension hold for 2 seconds
2.  Toe up, leg up, then pull rope with straight leg hold for 2 seconds
3.  Leg up, out, and pull with rope for 2 seconds (adduction)
4.  Opposite arm and leg hip flexor stretch

Sumo Squats  (tall posture with hands on toes)
Up and down hamstring stretches

With Band
1.  Clamshells on side
2.  Hip Lifts and then spread knees

Single leg hip lifts

Chair stretch for rectus femoris  (with pillow and something to hold onto)

Foam roll
Stretch
Ice
Repeat.