The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
I would start my single leg work in ranges you can control while also working at slower tempos and with pauses at positions you find challenging. For someone who truly has increased femoral anteversion you cannot force yourself into positions that your skeletal anatomy will not allow. However, we can work on strength and motor control to better work on controlling knee position. I wouldn’t be too worried about damaging your hip or labrum as long as you are not pushing into pain or extreme end ranges that irritate the hip. How are your squats? Do you ever have issues with valgus knee on these or other movements under fatigue or load?