Workout

Hip 90/90 Mobility

25 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Free · No signup to try

Hip Mobility

The 90/90 hip position — made famous by Functional Range Conditioning (FRC) practitioner Dr. Andreo Spina and popularised by Tom Morrison, Emmet Louis, and coun…

beginner~25 minYoga mat

#mobility#hip mobility#90/90#FRC#internal rotation#external rotation#Tom Morrison

Workouts

WARM-UP

Hip Circles Standing (each leg)

10 big circles each direction, each leg

Supine Knees to Chest

rock side to side, warm up hip sockets

90/90 SERIES — RIGHT FRONT

90/90 Sit — Right Leg Forward (Passive)

right shin parallel to front, left shin parallel to side — let it hang

90/90 Forward Fold — Right Front

hinge forward over front shin, keep spine long

90/90 Hip Lift (Shin Box) — Right Front

10 reps: lift right knee, hold 2 sec at top

90/90 Internal Rotation Press — Right

push right knee toward floor for 5 sec × 5 reps (PAIL)

90/90 SERIES — LEFT FRONT

90/90 Sit — Left Leg Forward (Passive)

left shin parallel to front — gravity stretch

90/90 Forward Fold — Left Front

hinge forward over left shin

90/90 Hip Lift (Shin Box) — Left Front

10 reps: lift left knee, 2 sec hold at top

90/90 Internal Rotation Press — Left

push left knee toward floor × 5 reps

TRANSITIONS & INTEGRATION

Windshield Wipers (slow)

5 transitions each direction — no momentum

Half Kneeling Hip Flexor Stretch Right

right knee down, drive hips forward

Half Kneeling Hip Flexor Stretch Left

left knee down

Deep Squat Hold

heels down if possible, elbows press knees out

COOL-DOWN

Butterfly Stretch

soles together, gentle forward fold

Supine Rest

legs straight, let everything release