Hello Rick, Here is a workout for you to do today. Just play the videos if you don't remember a movement. If an exercise calls for more then 1 set, just do it as a circuit moving from 1 exercise to the next and then back to the beginning, until all sets are completed.

Foam Rolling your Quadriceps for 1 min each.

Foam Rolling your Gluteals & Piriformis for 1 minute each side.

Foam Rolling your Thoracic Spine

Active Knelling Hip Flexor Stretch - With 1 knee on the ground, keep chest tall & spine neutral. Drawn your lower abdomen and navel inward. On the side of the down knee, engage the glute to position the pelvis in a neutral position, then drive slowly forward. Hold the stretch for 2 - 3 sec. & repeat.

Marching 2 sets of 45 seconds

2 Leg Floor Bridge, 2 sets of 15 reps

Upperbody & Reverse Crunch 2 sets 15 - 20 reps

Single leg reaches are great for developing stability, balance and strength of the foot, ankle, knee and hip complex. This will lead to initial enhancements of your ability to accelerate, decelerate and stabilize movement. Do 3 sets of 10 reps each leg, reaching with 2 arms.

Mountain Climbers, 3 sets of 30 seconds or 30 reps each leg.

Foam Rolling your IT Band, 1 min each leg

Elbow to Instep Stretch, 1 set 5 reps each leg, holding each rep for 3 seconds.