Try this:
Foam Roll:
As much pressure as tolerable 30s on tender/tight areas
Hip Flexors, TFL
Stretch:
Hip Flexors, Quads
2x 30s each
Activate:
Side Lying Leg Abductions 2x 12 each leg
Integrate:
Glute Bridge (BW) 2x12
Overhead Squat (BW) 2x 6