Once you have sufficient hip internal rotation range of motion, it becomes vitally important to be able to control it. This workout focuses on hip IR from a side lying position with strong emphasis on not letting the pelvis/lower back get involved. It's a really nice set up to really build strength and capacity in those hip internal rotator muscles.
Equipment:
low elevated surface (stool or low chair/box is ideal)
yoga block x 2
rolled up towel