I did Hanna Flexion 1 and yes, I could only really feel it in my hip. Quite a strange feeling really as I don't often feel 'things' there! I might do this one for the next workout and then Hanna Flexion 2 for the last two.
Prone Cobra - don't think I felt it in my triceps at the time but the first set, I tried to keep my arms near my sides (which was hard) then I looked at the book and realised my mistake.
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Did I read somewhere that your body is more efficient at burning fat while doing cardio if you've already used up the quick stores of energy in your muscles with the weights?
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I've read this before somewhere and it seemed to make sense. I hope it's true anyway!
