90/90 Rotations are a great dynamic-active flexibility exercise to train the strength & mobility of your hip rotation - which contributes to almost all of your lower body movements to some degree.
This exercise makes for a great warm-up for your hips, but can also be done as accessory work in your strength & conditioning sessions. However you're using it, be sure to follow the different regressions/progressions I show in this video to make it appropriate for your level of ability!
I recommend setting a timer for 1-2 minute sets, and performing the exercise continuously for time. 3 sets should be more than enough!
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Musician: Philip E Morris
Video Glossary:
0:53 - Important Cues to Follow
1:24 - How to Regress The Exercise (make it easier)
1:58 - How to Progress The Exercise (make it harder)
3:14 - How to Execute The Exercise