A1. Posterior hip capsule band distraction with ext rotation bias; 30
sec/side; x3; rest 10 sec
A2. V-ups (as much range as you can get trying to maintain neutral
spine); 10 reps x3; rest 30 sec
A3. Stability ball stir the pots; 12 reps in both directions x3; rest 30 sec
A4. Hanging Alternating Leg Raises; 10 reps x3; rest 30 sec
A5. Bridge hamstring curls from 'slideboard' or medicine ball; 10 slow controlled reps
x3; rest 30 sec
+
Assault 2min @ 400 watts 
rest 1min 
x2 sets
rest 5min 
x3 sets 
+
TFL/Glute med smash with lacrosse ball; 60 seconds x3/side
Band distracted samson stretch with internal rotation bias; 60 seconds x3/side;
Posterior hip capsule band distraction stretch; 60 seconds x3/side
+
Achilles smash with lacross ball 30 sec x3/side
Foot roll with lacross ball; 30 sec x3/side
Calf smash with barbell; 30 sec medial/30 sec lateral x3/side

Results
A1. Completed 
A2. Completed 
A3. Completed 
A4. Completed 
A5. Completed (medball)
+
Completed
Held wattage across sets. Dipped a couple times under prescribed pace, but got back on immediately. This was spicey on the legs. No joint pain.
+
Completed
Hit this first today. Was really tight from the squatting yesterday. Felt fresh and ready to go afterwards. Really really diggin' these mobility pieces!