TFL Foam Roll: Position yourself on your side and place the foam roller perpendicular to your hip. Roll the foam roller between the bottom of your hip to just above the top of your knee. Find a spot and hold it for 90 seconds – 3 minutes.
Quad Foam Roll: Place the foam roller perpendicular to your quads, and place yourself on your elbows for support. Roll back and forth until you find a spot that feels sore, and hold for 90 seconds – 3 minutes.
-Emily Aygun, Fabletics Master