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@BringMeMyFix
@jayloo - I feel like my quads are not strong enough yet at kicking over the top and down (11 o' clock to 3 o' clock). It would be nice to give my glutes some backup :D Have reverted to overgeared work for this.
Regarding PNF, after the initial 20 second stretch, I'm basically contracting the agonist against the stretch for about 5 seconds, then pausing for a second or so till I feel everything settle (that sounds scientific, not), before going into the second static - and deeper - stretch phase.
This is pretty straightforward with some stretches e.g. glute stretches whilst lying down. With others it's a bit more fuzzy e.g. for a seated hamstring stretch, I 'push my heels (and back of knees) into the floor'. I've seen a standing unilateral version with leg raised on a bench, doing the same sort of thing.
Improvising, but not being slapdash or ignoring feedback from my body :)