Using an object that will stay on your lower back (physical therapy ball, yoga block, small foam roller) Get into quadruped position, making sure everything stays stable, move hip joint in circular fashion with out the object falling off of back.

Using a wall or support to hold self up, keeping plant leg locked, glute engaged bring opposite leg into flexion, then into abduction of the hip, keeping knee as high as you can maintain good posture rotate in internal rotation. Isolating hip joint.

Starting in a push-up position, bring one knee up between your hands. Try to get your knee at 90 degrees and lean on that knee side glute to feel a stretch in glute and hip. Hold for about 2-3 seconds and switch to the other side.

Starting in push-up position, transition to a pigeon stretch. Put forearms on the ground and perform a controlled rotation over the lead knee. Feeling a stretch in the glute and Tspine. *(Note: If pigeon causes knee pain, pull heel more towards midline of body until stress goes away.)

In a standing position, push your outside hip into abduction like your performing a kick. Keeping opposite leg planted, and spine slightly tilted, hold the abduction leg up, slowly increasing range. *(Note: this move may cause "cramping" this is a normal response, and if happens slowly come out of the hold and restart. This response is not an injury threat.)

Using an object that will stay on your lower back (physical therapy ball, yoga block, small foam roller) Get into quadruped position, making sure everything stays stable, move hip joint in circular fashion with out the object falling off of back.

Using a wall or support to hold self up, keeping plant leg locked, glute engaged bring opposite leg into flexion, then into abduction of the hip, keeping knee as high as you can maintain good posture rotate in internal rotation. Isolating hip joint.

Starting on all fours, kick one leg out to the side keeping it strait. First flow sit back into back foot creating tension in strait leg adductor. Second flow go to a push-up, squeezing glutes and creating tension in hips.

Same position adductor flow 1, now with the strait leg try to lift foot off the ground with out compensating. Creating tension in the hips, core and glutes

Keeping hips square and using some kind of focal point, have your arms out like an airplane and rotate shoulders to touch the focal point while maintaining hip stability, balance and hips square to the ground.

Using an object that will stay on your lower back (physical therapy ball, yoga block, small foam roller) Get into quadruped position, making sure everything stays stable, move hip joint in circular fashion with out the object falling off of back.

Using a wall or support to hold self up, keeping plant leg locked, glute engaged bring opposite leg into flexion, then into abduction of the hip, keeping knee as high as you can maintain good posture rotate in internal rotation. Isolating hip joint.

Using a thick band, get into a one knee position with the down knee wrapped in the band. Posterior tuck
the hips feeling a deep stretch down the hip flexor and quad. (Note: If you do not have access to a band, perform the drill with out and focus on posterior tuck pattern.)

Wrapping the band into your inside leg, get into a deep hurdler stretch. Using the joint of your hip perform reps of abduction and adduction with more focus on the adduction pattern. (Note: Abduction=knee pushing away from body adduction=knee pulling into body.)

Using a medicine ball or weight that you can control, perform a curtesy lunge keeping chest forward and majority of your weight in your front leg. Feeling load and sensation in front leg glute.

Using an object that will stay on your lower back (physical therapy ball, yoga block, small foam roller) Get into quadruped position, making sure everything stays stable, move hip joint in circular fashion with out the object falling off of back.

Using a wall or support to hold self up, keeping plant leg locked, glute engaged bring opposite leg into flexion, then into abduction of the hip, keeping knee as high as you can maintain good posture rotate in internal rotation. Isolating hip joint.

Getting into a 90/90 position. Rotate your upper body towards lead leg. Squeezing back glute, activating internal hip, lean upper body back maintaining glute engagement.

Starting in 90/90 position, try to keep spine angle neutral and do not create flexing of the thoracic spine. Over the front leg feel a stretch in the glute, creating tension while pushing knee through the floor. On the transition, grab your back ankle and hip, feeling a stretch in the internal hip of the back leg. Then repeat

Getting into 90/90 position, while maintaining tall position, lift the front knee off the ground with least amount of compensation as possible. Perform
The same pattern with the trail leg.

Using an object that will stay on your lower back (physical therapy ball, yoga block, small foam roller) Get into quadruped position, making sure everything stays stable, move hip joint in circular fashion with out the object falling off of back.

Using a wall or support to hold self up, keeping plant leg locked, glute engaged bring opposite leg into flexion, then into abduction of the hip, keeping knee as high as you can maintain good posture rotate in internal rotation. Isolating hip joint.

Crawling forward, transition into a pigeon stretch. Come back up to crawl position while traveling forward then transition into pigeon stretch onto the other leg.

Starting in a push-up position bring one foot up to your hands. Keeping the front foot flat, dropping the back knee slightly, bring same side forearm flat to the floor. With that same arm rotate up to ceiling feeling stretch in back and shoulder.

Using an object that will stay on your lower back (physical therapy ball, yoga block, small foam roller) Get into quadruped position, making sure everything stays stable, move hip joint in circular fashion with out the object falling off of back.

Using a wall or support to hold self up, keeping plant leg locked, glute engaged bring opposite leg into flexion, then into abduction of the hip, keeping knee as high as you can maintain good posture rotate in internal rotation. Isolating hip joint.

Starting on 1 leg, kick one leg back keeping your hips square and slight knee bend. Reach your arms forward as far as you can with out losing balance.

On all fours, with knees on the ground and feet flared. Push your butt back towards your heels feeling big stretch in internal hips, and adductors. Once you come back to natural position come to your hands and thrust hips forward creating tension in adductors and hips.

Using a med ball or kettle bell. Make sure to maintain neutral spine while performing a hinge. Pushing but backwards, feeling sensation in hamstrings and glutes as you push back with your hips and bend from waist.