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Internal Bow Wall Sit ISO Hold - arch of foot strength - achilles development - improving internal hip rotation - low back strength Bookmark this, pay attention to the form, and give it a try.

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Justin Mucci

22,894 subscribers

44,390 Aufrufe • vor 7 Monaten •via X (Twitter)

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I figured out how to jump like the Massai tribe. I worked these movements consistently for 4 weeks: - External Bow Wall Sit ISO Hold - Deep Squat Soleus Raises - Bow Internal Wall Sit ISO Hold - Seiza Rockers - Squat to Hinge
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This is the kind of video you save and actually use 📌 It’s a 90/90 hip mobility progression. You sit with both knees bent at 90° — front leg in front, back leg out to the side — then work through controlled rotations instead of bouncing around. Core of the session: settle into 90/90 so both hips are loaded train external rotation on the front hip and internal rotation on the back hip add thoracic rotation so the upper back turns instead of the low back use active lifts/holds so you’re controlling the hip, not just hanging in a stretch switch sides and progress the range only when it stays clean Uses: improves hip IR/ER, thoracic rotation, and active hip control so the lumbar spine stops compensating. Result: hips move better, low back takes less leftover stress, and that repeating tightness/pain has a real reason to calm down. Slow. Daily. Don’t force the range.
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