Mobility Work
Mobility A1: Supine Pretzel 1-2 x 90s each side
Search for a stretch in the deep hip capsule. Arch the lower back and try to find the stretch. If you can find the stretch use the muscle to push the foot into the knee 5s and relaxing. Repeat for time.
Mobility B1: Tailor Pose - Iso all angles (knees up, feet together, knees down) (reps) 2-3 x 10s up, 10s feet, 10s down + 60s passive
Set-up with back to the wall and heels pulled as close to you as comfortable. Start with some pressure down on the knees to create a stretch through the short adductors. Isometric one: Squeeze knees up into the hands. Iso 2: Squeeze feet together. Iso 3: Squeeze knees down into hands.
Mobility C1: Frog IR - IR Rocks 2 x 10r each side
Set-up with knees on something soft and as far as apart as comfortable. Tilt hips forwards (twerk) and rock hips backwards. drift hips forward and try to lift one leg - creating internal rotation in that hip. Repeat for reps on one side and then the other.