The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Use the monster band(s) you have.
I use black with the hip.
New to it start with green. If you are able to maintain position and need more resistance move back or use a black band. If green is too much resistance use blue. The distance you are away from the anchor point will vary with which band is used.
You want a good amount of tension & resistance on the band, however, it should not hurt.