Buy In: Complete 2 Terminal Loops, then get intimate with a PVC Roller. If you don't know what this means, ask a trainer.
Complete 5 Rounds of the following Barbell Complex (the weight should stay the same on all sets):
High Rack Reverse Lunge 5 Reps/side
Load selection will be dictated by your weakest movement. If in doubt, put some weight on the bar.
Rest 2 minutes