This is an excellent flow to improve single-leg balance and active hip mobility. It will improve walking, running, lunging, jumping, squatting, and stepup mechanics. Do 5-10 reps in each position shown or just flow between positions for 2-5 minutes/side. This especially helpful to do after working the shin box flow. If you have a tight/weak side, spend twice as much time on it (or work that side twice as often).