For me it’s a number of different stretches, in this order:
Seated gluteus / periformis stretch
Standing isolated hamstring stretch
Standing paired hamstring stretches… feet together, feet shoulder width, feet wider than shoulder, lateral to each foot.
Standing quadriceps stretch
Supinated IT Band stretch (with strap)
Then it’s on to the foam roller working sectionally per leg starting from the achilles all the way up the leg to the glutes. After the foam roller I do one more fast and basic set of the leg stretches… standing paired hamstring (feet together), standing quadricep, standing IT Band just to push out any last remaining lactose released from using the roller.
Now that I’m good at it, total time is about 10-12 minutes, maybe 15 if I find some exceptionally tight spots on the roller.