Shoulder System:

0:26 - Corner pecs

5:00 - Side neck and upper trap

10:15 - Above inside shoulder blade (levator scapula/supraspinatus)

12:58 - Between shoulder blade and spine (rhomboid minor)

19:51 - Side lat and underneath tip of scapula

22:13 - Outside armpit and corner spot where arm comes into torso and external rotators

24:31 - Back of shoulder (infraspinatus) on top of scapula and underneath shoulder blade

33:36 - Inner armpit (subscapularis) with arm overhead. Use balls or massage gun

  

Hips & Lower Back System:

40:18 - Hip flexors. Inside front hip point and ASIS

45:05 - Lower back (Quadratus lumborum or QL). Center of box created by spine and lower ribcage 

50:04 - Side glute below hip bone, above your bump going up the side of the leg (greater trochanter). Place the ball below your hip bone, above side point, and slightly back

54:39 - Glute max and internal rotators. Between your greater trochanter and tail bone (sacrum). Try to perform while internally rotating leg that's on the same side as the ball with leg on the wall or floor