Follow this 6-8 week programme with a full written training plan & accompanying demo videos for each exercise.

Recommended exercises that will improve mobility, flexibility & strength of the hips, core and areas in the kinetic chain above and below such as back and legs.

These include:

Strength & Stability: Strengthening the muscles that support your joints will help keep them stable. Keeping these muscles strong can relieve any pain, help prevent further injury and reduce risk of any injuries in the first place..

Mobility: Mobility exercises improve the flexibility of muscles to support the joints and make the tendons also become more malleable. The exercises for mobility that are performed to improve flexibility are dynamic stretching (mainly used before exercise) and static stretching (mainly used after exercise). 

But stretching the muscles that you strengthen at any time is beneficial for restoring range of motion and reducing risk of injury. Gently stretching after strengthening exercises can also help reduce muscle soreness and keep your muscles long and flexible.