90-90 Flow

MobilityBWMat

An extended flow building on the basic 90/90 switch by adding reaches, rotations, and transitions through kneeling and standing, used in movement-culture warmups (Ido Portal-influenced).

Demo: Movement flow demo channel

Sets

1

Reps

5-8 min continuous flow

Rest

0s

Contraindications

Same as base 90/90 switch — avoid painful ranges.

Setup

Begin seated in a 90/90 position.

Execution

  1. 1Perform the standard 90/90 switch for several reps
  2. 2Add a forward reach/rotation of the trailing arm at each switch
  3. 3Transition to a half-kneeling lunge on one switch, then back to seated on the next
  4. 4Chain the sequence continuously, flowing between ground positions

Key cues

  • Move with control, this is a flow, not a race
  • Keep breathing steady and connected to movement
  • Explore the edges of your available range on each transition
  • Let curiosity guide small variations once the base pattern is solid

Common faults

  • Rushing transitions and losing control
  • Sticking rigidly to one variation instead of exploring range
  • Losing the tall torso position during transitions
  • Skipping breath connection to movement

Tweaks

  • Add a reach to the ceiling at each 90/90 position
  • Combine with a Cossack squat transition for added complexity
  • Use as a 5-10 minute daily floor-flow warmup

Regressions

90/90 Hip Switch

Muscles

Primary: Hip Rotators, Core, Thoracic Spine

Secondary: Glutes, Shoulders

Notes

Best used as an exploratory daily practice rather than a fixed rep-count drill.

Sources

Attribution: Movement culture practitioners (Ido Portal-influenced floor flow work)