(I think I have over-answered your question)
Some basic lower body dynamic flexibility stuff:
Thoracic Extensions on a Foam Roller
Pulsed Hip Flexor Mobilizations
Wall Hip Flexor Mobilizations
Split-Stance Kneeling Adductor Mobilizations
Two-legged Glute Bridges
Frontal Plane Hip Swings
Front-to-Back Hip Swings
Dynamic Calf Stretching
You should be able to find demos by googling or on you tube. I do most of these before LBWO.
I am also big fan of this one lately:
This one good if you've got some room:
PRONE HIP FLEXED HIP ROCKING:
What Is It: Prone Hip Flexed Hip Rocking
Who Did I Steal It From: strength coach, Kevin Neeld.
What Does It Do: helps to mobilize the hips into adduction/abduction.
Is That Not the Sexiest Camera Angle Ever: Youâ??re damn right it is.
Key Coaching Cues: Starting in a quadruped position, flex one hip to 90 degrees. From there, simply â??rockâ?? side to side making sure to limit movement from the lumbar spine and focusing more on the hip capsule itself. Itâ??s important to note that this is a self limiting exercise. Meaning, donâ??t be too concerned with range of motion here - just use what you have and try to improve on that as you go.
Here's some more from Joe DeFranco:
1 â?? Foam Roll IT Band â?? Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 â??rollsâ?? starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.
2 â?? Foam Roll Adductors â?? Start just below the crease of your hip and roll up & down to your mid (inner) thigh 10-15X, focusing on any tight spots. Then perform 10-15 â??rollsâ?? starting at your mid-(inner) thigh and rolling down to the inside of your knee. Again, focus on the tight spots.
Now be warned I don't do the above one (#2) in public... My foamrolling isn't supposed to be anyone else's foreplay and these are pretty similar to humping the foam roller.
Mountain climbers can also be good
And if all THAT doesn't keep you busy enough here's a great stretching site:
And the static hip flexor stretch I've attached a picture of it.