Place the MASSAGE BALL against the wall pressing it firmly into your hip flexor, slightly in front and under the hip bone. Move the ball around sourcing any sore or tight spots. Hold firm pressure on these areas until the soreness fades. Repeat on the other side.

Lie supported on your side and place the ROLLER midway along the ITB (side of thigh). Keeping the non-roller foot on on the ground for balance, roll yourself forward and backward, releasing tension of the ITB. Repeat on the other side.

Place the MASSAGE BALL against the wall pressing it firmly into your glute. Move the ball around sourcing any sore or tight spots. Hold still pressure on these areas until the soreness fades (around 30-seconds). Repeat on the other side.

Sitting upright, place the ROLLER under your hamstrings (back of thighs), keeping legs straight and heels off the ground. Press your hands into the ground and raise your bottom off the floor. Shift yourself forward and backward, letting the roller massage the hamstrings, focusing on any points that feel the most tension.

Lying face down, place the ROLLER under your quadriceps, resting feet on the floor. Supporting yourself with your forearms on the floor, lifting your upper body and shift yourself forward and backward, letting the roller massage your quads, focusing on any points that feel the most tension.

Sitting upright, place the ROLLER under your calves, keeping legs straight and heels off the ground. Press your hands into the floor with extended elbows and raise your bottom off the floor. Shift yourself forward and backward, letting the roller massage your calves, focusing on any points that feel the most tension in the upper or lower sections of the muscle.

Seated or standing, place the MASSAGE BALL under the arch of your foot. Apply relaxed pressure and roll the ball backward and forward from heel to the start of your toes. Make sure to cover all sections (the inner, middle and outer) of your foot. Finish by pressing into any tight spots and hold for around 10secs. Repeat on the other side.