SMR Rectus Femoris Foam Roll
Place a foam roll just above the right knee and elbows just below the shoulders in a plank position. To increase compression, place left leg on the ground. To decrease compression, roll both legs at the same time. Keep the core engaged and slowly roll from just above the knee to the top of the leg just above the hip joint. Hold any tender spots for 30-90 seconds (try to relax and breathe deeply). Slowly roll back down to starting position.
Repeat with left leg.