distracting to the back and side and working the posterior chain is in the friday august 23rd video.

distracting to the front and working the anterior chain is in the tight IT band/hip flexor video.

so you need to find out whether its the anterior chain muscles or the posterior chain muscles that are restricting your internal rotation ability.  try both, feel for tightness in the corners, test-retest to see if either mob helps you get into one of the desired archetypal shapes or improves your internal rotation test.