5. 90/90 ROTATIONS
This is an amazing warm up you’ll see in most MMA gyms in the world, really gets the hips moving and wakes up sleepy muscles. You can use your hands for assistance if you need to but ideally you want to be able to do it with ease, perfect warm up for any lower body movements and there is also a megaton of drills you can learn for this position that are well worth looking into!
Rep schemes for this? Do it for a minute or just until you feel your hips have loosened up.