Here is a ground-based hip mobility routine I did for a male hockey player who wanted just some extra mobility work for his hips. This is something that can be done prior to lower body lifting, as a part of a speed warm-up with some other movement-based drills, or as an extra workout to keep your hip loose. I have used this as a warm-up for martial arts workouts as well.
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Mensinger Performance and Fitness Systems 
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