Week 15

have made definite improvement in hip flexion thanks to deep wall squat hold, lying leg pull, recumbent bike and forcing my leg higher on the assisted pullup machine.  I have to be at least 100 degrees now.  External rotation is still my issue.  It has improved and I started doing the bad girl machine 4 days a week, went back to clamshells, and a newer exercise where I lay in my op side and use my ext rotators to left my leg up with my knee bent.  I also can lay on my back now and get my foot on good knee with a little cheating.  I think ext rot strength is weak and it needs to get stronger rather than more flexible.  But I stretch anyway.