how often will i do these, and am i doing it for a stretch or do i actually progress in weight? High reps im guessing?
and andy, is this the only thing that can be done to fix my problem?
Use a twenty kg kb or db, doesn't care.
Three sets of ten every day, you do not progress in weight, just get yourself down in the hole and learn to squat between the legs.
Whenever you walk past a door grab both handles and squat down and stay there for a few minutes, do this as much as you can.
The penny will drop for you.
Keep doing your template but do the goblet's daily.
Once you have mastered the squat, grab a broom stick and do the same process, but with holding the stick overhead.
I don't know how long it will take, but you have your whole life to work this out.
I don't believe in stretching, foam rollers, hip mobility and all that Hoi polloi, I believe in learning and perfecting the movement, and I'm not going to quote Kyle Aaron.