(Internal rotators)

Reach over your right shoulder and grab a sturdy object such as a weight rack as shown. Then pull your left hand forward until you feel a stretch in your shoulder.

(TFL,ITB)

Lie on your back and raise one leg up toward your head as if about to stretch your hamstrings. Once the leg is over your hip, keep it completely straight and reach across with your opposite hand and grab the outside of your knee. Next, gently pull your straight leg across your body as close as you can get it to the floor without lifting the opposite shoulder blade off the ground.

(Chest)

Stand sideways next to a wall and place the arm and shoulder closest to it up on it with your palm opened up.  Keeping your shoulder and arm completely in contact with the wall, step the same leg across your body and turn away from it.

(Calves)

In a pike position, place the ball of your left foot on the floor and rest the other across your left instep. Next, lower your heel and get it as close to the ground as possible while keeping your right knee straight.