The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Sounds like you’ve been doing good work taking a crack at it yourself. Keep up the routine, especially things like the hip flexor smash that are making notable improvement. In terms of exercsings, are there are any movements that are less painful or aggravating to the hip? Try playing with variables such as tempo, range of motion, or load. For example, try box squats to a height that is pain free for the hip, tempo lunges with a 3 second lowering and 3 seconds up, or try cycling instead of jogging if these help avoid flaring up the hip. Sometimes we just need to let things calm down a bit and let the area desensitize. Build capacity with exercises that don’t increase symptoms and as the hip begins improving slowly reintroduce exercises such as jogging.