Stretching day 

Stretching focus, abs, psoas, hips, spine. Hold each stretch for 20 seconds X 2 reps
Upward dog
Lunge stretch with side stretch while in a lunge
Standing quad stretch
Hamstring stretch
Groin stretch http://www.stretchify.com/wp-content/uploads/2013/07/seated-groin-stretch.jpg?3ce666