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1. Lay down on your back with your feet and lower legs fully supported on an elevated surface like a bench or box.

2. Allow your hips to move to around 90 degrees flexion, and your knees to bend at 90 degrees as well.

3. From this position, place a foam roller or ball between your knees and keep contact with the roller between your knees at all times. This contact does not need to be maximal, but minimal effective dose of adductor control to keep position.

4. Once you're in this position you'll need to tap into parasympathetic (restful) breathing, using an extended inhale, pause for a few seconds at the top, and lengthening out your exhale as long as possible. You want this breath to be coming primarily from your belly expanding at 360 degrees in order to allow some carryover on its effects more locally at the iliopsoas group, which is very close anatomically to the diaphragm and secondary respiratory muscles surrounding the abdominal cavity. Spend a few minutes here (without texting or talking) and just focus on your breath.

5. The next step is to use your hands on either side of your pelvis and to contact the inside of your hips (where a portion of the deep hip flexors are located) lightly with your fingertips. Your index and middle fingers should sink down behind the front side or your hip bone (ASIS) and maintain constant 5/10 subjective pressures. Continue to breathe here as you keep contact, and stay here for another few minutes. – Dr. John Rusin

Most people have lost the ability to stabilize their pelvis and lumbar spine. This is a problem since the lower portion of the spine is anatomically designed to be stable; it functions best under low amounts of relative movement. Creating super-stiffness at the pillar is nonnegotiable if you're a lifter. It starts with positioning the pelvis and lumbar spine together synergistically. But achieving a position is vastly different than maintaining a position, especially when there's a heavy barbell on your back. That's where this movement comes in. It'll help you brace your core by creating tension in a controlled environment. You'll relearn what stability should actually feel like. – Dr. John Rusin

If you can't even hit the position in the unweighted, regular Cossack squat, try this. Use a counterbalance to access a deeper range of motion. – Tom Morrison

his targets the adductor mobility, and it'll help you maintain a neutral lumbo-pelvic complex. The adductors are a forgotten muscle group, and targeting them is often the "magic antidote" to lifters' problems. The adductor's role in both dynamic stabilization and functional mobility should not be overlooked. This group is by far the largest and most powerful of the hip (excluding dat booty, of course). Compared to the hamstrings and quads, the adductors are 2-3 times as thick, and are actually comprised of more muscles and structures, ones which play a huge role in creating stiffness under heavy loads during compound movements. The problem? They're often functionally shortened and weakened as a result of our chronic daily positions and not experiencing mobility through a full range of motion. Luckily the lateral lunge will help you learn how to use the adductors through extended ranges of motion to stabilize the hips, pelvis, and lumbar spine as a unit. Once you master the lateral lunge with pristine stability and unlocked mobility, add the rotational component through the thoracic cage and shoulders. – Dr. John Rusin

Look for the optimal area that's usually located right under the posterior aspect of the foot's arch. This location is home to the notorious plantar fascia, which gets much of the attention for local pain in this area. But keep in mind the neurological response that you're after. Look deeper anatomically and try to stimulate the neuromuscular junction of the medial and lateral plantar nerves, which will most likely cause the positive response you're needing. This area will be hypersensitive, so shoot for a 6/10 relative pain level when self-treating. (On a scale of 1 to 10, with 10 being the highest amount of pressure, go with about a level 6.) Once you've applied proper pressure over the ball, don't roll the ball up and down the plantar surface. Instead, keep the ball stationary, then extend and fully flex your toes. This is a slow and controlled active remedy that'll place tension and a bit of internal motion on the medial and lateral plantar nerves. This drill has shown promise for alleviating pain and opening up functional ranges of motion. Spend the time to position the ball perfectly with optimal pressure and take 30-60 seconds flexing and extending all five toes under control. – Dr. John Rusin