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90/90 Tripod Transfer

  • Intermediate
  • Hip Abductors · Lower Back

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Setup instructions

1) Start by sitting on the floor and bend your left leg in front of the body - internally rotate it inwards. Externally rotate your right leg outwards.

2) Keep your left hand planted on the floor behind you. Try keep the chest up, core tight, back flat and head neutral.

Perform instructions

1) Reach your right arm behind and lift your hips up. Pause for a second at the top.

2) Bring your right arm down and turn your body in the opposite direction - keep the feet in place. This will cause you to internally rotate your left leg and externally rotate your right.

3) Reach your left arm behind you and lift your hips up.

4) Follow this pattern and repeat.