Hello everyone! First post here and I’m hoping you can help.

26 year old male, 5’7″ 170 lbs, ~12% bodyfat. Currently following a 3 day RPT program of Pull/Push/Squats.

Here are my known issues:
-Spondylolistheis Grade II with a pars defect, extremely tight hamstrings because of this

-anterior pelvic tilt, fallen arches

– “hot” IT band, its very sore when I roll it and it “pop” across the patella during squats even at bodyweight (both knees)

-pain and tightness above and to the outside of my left knee (vastus lateralis?). I’ve been wearing a compression sleeve for the past few weeks.

-knot/trigger point right where the hamstings and glutes meet. I tried to work it with a hard rubber ball, but my butt is too big and I can’t “get in there” deep 🙁

I really have no idea where to start, but I feel I am losing mobility by the day and strength throughout my posterior chain. I don’t feel like my glutes are firing correctly, likely contributing to my issues with anterior pelvic tilt.

What do you recommend? I’m very interested in trying the Voodoo Floss bands! I do have a 4″ PVC roller, some physical therapy bands, and some assorted balls for rolling hot spots.