Here's your weekly prescription of movement medicine from Mike. This session is all in the hips, ooooh! More specifically, internal and external hip rotation. Keeping those hips healthy is important for all areas of fitness and lifestyle and will help a lot with your squats as well!
The following exercises should be progressive both within the session and as you practice them more frequently. What we mean by this, is during the session as you become warm, you should find you can achieve a greater range of movement or deeper stretch. Also, each day you perform these exercises you will find the joint is far more mobile than the previous time you did them.

These are the exercises ( Perform on the right hand side then the left)-
- 45/45 stretch (hold) 1 minute
- 45/45 stretch (active) 1 minute
- Internal/ External leg rotations 1 minute