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The FAQ is a good place to start.
Several of your basic questions are answered here.
To start addressing your hip you can do a search for episodes which address the hip.
Depending on where your limited range is will determine the episodes which are most applicable to your situation.
A couple to start with:
Episode 02: Don’t Go In the Pain Cave
Episode 37: Bias Bias, Hip Er plus Flex, FLex plus ER
Episode 45: Torque is King, Three Way Hip Mobs
Episode 221: Flexion + External Rotation Hip Opener