Hips
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A1: Bench Active Pigeon reps (ER Focus)
1-3 x 10r
The more incline on the bench the easier this becomes. Aim to find a nice deep stretch through deep in the hip capsule.
A2: Standing Hip CARs
2-3 x 3-5r both directions
Try and hit all four positions precisely. Try to keep the body from leaning forward or to the side. Specifically for you really hit the external rotation at the front. Go forwards for 3-5r and then backwards!
B1: 90/90 transitions
2-3 x 10 reps
Set-up in 90/90, lift one knee and squeeze outside glute. Open as wide as possible and then slowly transition to the other side.
