The second week of the program we will focus on hip mobility. For your exercises you can program them as follows:

90/90 external hip rotation stretch or bench 90/90 (3 days a week): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
90/90 internal hip rotation stretch (3 days a week): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
Hip flexor stretch (3 days a week): 1-2 min stretch followed by a 15 second PAIL and a 15s RAIL
Hamstring stretch (3 days a week): 1-2 min stretch followed by a 15 second PAIL and a 15s RAIL
Side lying or standing hip CARs (daily): 2-3 repetitions/side