Loaded 90/90 — hold each side
Internal and external hip rotation held at end range — the range that runs out first in cutting sports
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Chest tall, both sit-bones down
- Drive from the hip, not the hands
- Hold the shape, do not bounce
- Tempo
- rotate slowly
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Bike (easy) | Raises temperature with zero impact — kindest on a sore body |
| Rower (easy) | Whole-body warm-up, gets the back and hips moving |
| Skip Rope | Calves and ankles ready for anything with a landing in it |
| Jog or Skip | No kit needed — outside, on grass |
| World's Greatest Stretch | Hips, T-spine and hamstrings in one movement |
| 90/90 Hip Switch | Both hip rotations — the ones that limit cutting |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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