Hip exercises March 24

I ran 10.3 miles  from work as a "Runch"  up into Monrovia Canyon via the Sawpit wash, about a mile past Camp Trask.  Felt great albeit in the last mile or so the right anterior hip was getting tight again.  Dammit.  

Tonight's hip circuit-  bilaterally:

• Kick-outs:  standing on one leg,  kick out  20 at each of 5 angles separated by 45 degrees starting with forward medial.
• Hip hikes 3 x 20
• 1-leg glute bridges 3 x 15.  This was very difficult on the right-  the right hamstring is very weak.
• Straight leg raises 3 x 20 with heavy boots on
• Additional Hip adduction kick outs 3 x 20 wearing heavy boots-  lying on side
• Stair step-ups 3 x 20
• 1-leg RDL, 3 x 20
• Knee ups 3 x 30
• Clamshells-  lying on side, with elastic band, 3x20