Challenge
Link three floor positions both ways
Whenyou choose a floor-flow goal
Link 90/90 sitting, half-kneeling and all fours into a reversible route.
- Window
- Within three weeks
- Mission steps
- Warm up; practise four 90/90 switches (FL-F11).
- Twice weekly: hands beside the front leg, bring its foot forward into a padded half-kneel.
- Put hands down; bring front knee back to all fours. Reverse to sitting; change sides.
- Finish
- Go out and back on both sides without dropping into a position.
- Adapt
- Use hands and a hip cushion; shorten steps while keeping all three positions.
Start tiny
Try one supported 90/90 switch.
SafetyStop for pain or pinching. Seek advice after replacement or with hip impingement.
Evidence grade CPractitioner method or editorial idea
Ryan Hurst, GMB Fitness, BJJ Solo Drills: Train Your Movement Off the Mats (2026). Read the source ↗ Cleveland Clinic, The 90/90 Stretch & How It Helps Hip Mobility (2022). Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Challenge: A bounded mission with a clear finish. It can combine practices over days or weeks.
