Square and tuck the hips.
Hunt for a good stretch in the hip flexor - don’t let your lower back arch
Passive 60-90s
PAILs Build to a 10s hold at 70-90% effort dragging the knee forwards using the hip flexors
RAILs 10s squeezing glutes trying to drive the knee backwards
Passive 30s
Repeat the PAILs RAILs and Passive for another round if you have the capacity!