PRO | Side Splits

Moving on for the short box series. So we're gonna grab the short box. Now for this, I'm gonna go with the blue spring. Focus is inner thighs. However, if you feel like you need a little bit more help, a little bit more support, then obviously you can go for a blue.

Now Tracey the short box, make sure it's even for safety, right against the shoulder blocks. Now we always stand up. We stand up on the stationary side first on the platform. Now I'm gonna put my knee in the middle. If you want to make this more challenging, take your knee further away to make it easier, bring your knee closer towards the bar.

So I'm gonna go right in the middle there because I can. Bringing in my knee in line to match my foot. I'm gonna come all the way up. Just put your hands on your hips to start. As you test the waters, you take your leg in and out.

So I really like this because I feel supported. I'm working my inner thighs, and I wanna close the carriage. So you go out. Close the carriage. Now if you feel comfortable, you can take your hands behind your head or like that definite lift. Your head is lifting up to the sky and your knee is down into the box. Do we feel those in the thighs? Woo hoo. We're gonna do a few more, and then we're gonna add on to this.

So as we go out, we hinge the hips back and then we lift back up again. So your hips are hinging back towards your heel. And you're hinging at your hip joint. There we go. So you got into hip flexion here, hip joint, and then we come back up again. So it's really good functionality here of your hip.

Give in that little stretch right here and strengthen as we come up. Let's do a couple more. Reach out hinge hinge hinge one more time. I feel that. And we exhale and lift all the way up. Nice work. Close the carriage, walk the hands around, knees on top right again in the middle.

Put your foot right forward, arms at either side. Of your leg. Now, from here, press your pubic bone forwards. Use your abs to roll yourself all the way up. Either place your hands here for stability or you can put your hands behind your head. Now from here, we're going to work that front thigh.

It's your front hamstring. So, yes, you're on a light spring, but I'm working the hamstring. Think of drawing your heel towards your box. We don't have to load the springs up. Sometimes it's harder to go light and really focus on that isometric contraction as you reach out and then we pull it in. Let's do a couple more.

Last time, Now hold it here. Press your pubic bone forwards. Get that so as stretch, your hip flex stretch, and then lift up. See my legs are shaking a little bit here. And then we lift up shoulders over hips.

We bring the hands down, and we bring the leg to join the other leg. So your knees are bent. Now from here in a quadruped position, legs are connected. We draw all the shoulder blades down. We go into like a swan, and now pelvic tilt, bring the carriage in.

So we go out, pelvic tilt in, Swan, reach out, pelvic tilt in. Are you ready? Swan, pelvic tilt in. Swan, adjust out a little bit, now draw the pubic onto the belly button as we pull back, and draw the shoulder blades down, reach out in that lovely up position, and curl one more time. So we're reaching out Mallett bit of extension there, and then we crawl using those abs to bring it back in. From here, we're gonna turn.

We're gonna put both hands on the corners. We're gonna come back, right leg in front of the left leg here, and we go out into your swan as we push out into your swan, and then we use the abs to curl back up again. And again, so we go out into your swan. Bend the supporting knee, sit here so that knees bent, and again, push out. Swan, crawl back.

Now if you wanna carry on to go into your snake, you can go from here twist, center back, reach out, drop the head on that twist, drop those hips, back to center, curl back up again. Let's do one more for good luck. We reach out, twist, hit your center, and then use your obliques to pull back up again. Step down. Step down. We're gonna step on the stationary side first, knee in the middle, keep that carriage close, hands that on your hips or behind your head and start to move.

Really focus on drawing the inner thighs together, so release your glutes, try and disengage your glutes and your hamstrings, and really focus on zipping up with those inner thighs. That's it. As the inner thighs pull together, the pelvic floor pulls up. Lots of levels. It's gonna get to that top flight, right to the top. We're gonna do one more.

Now we go back hinge and up. So think of reaching out to the crown of the head The spine stays relatively straight. It's like a flat spine, and it's a hinge. So it's a nice little Tracey in our hip. It's hip flexion.

You're flexing at that hip and then you're zipping everything together. So we go out, flex at the hip, there's that stretch, and then we come back together. Let's do two more. Last time. And then we bring it into center.

We close the carriage, we reach towards the bar, and we gracefully gracefully turn around. Get that knee in the middle, find where you are for us, press your pubic bone forwards. Now push the carriage away so you feel that hamstring engage, right? Now keep your body forwards, keep your carriage still, find your balance, hands onto your hips or take your hands behind your head to make it a little bit more challenging. We push out and in.

So here's an incredible amount of balance. So this is definitely, in my opinion, intermediate to advanced, in my opinion, and back. It's all in that front hamstring, and then you're stretching out through that soas, the back, your hip flexor, Keep nice and tall and smile. Think of the heel, tracking towards the box right there. It's pulling you in, pulling you in with that hamstring.

You've got one more. Hold it here. Now press your pubic bone forward. Squeeze your glutes and that little left. Pretty intense hip flexor stretch. I'm shaking because it's pretty intense for me.

Bring the hands down. Put the knees on top. Now from here, super simple. We're gonna go out into a plank position. Elbows are externally rotated diagonal behind your body, and we're just gonna do a little push up and back.

A classic push up, trying to keep the carriage as still as we can. Trying to keep good stability in our shoulder joint so we're not syncing between the shoulder blades. Always a bit challenging for me. Couple more all the way down. All the way up, one more, all the way down, all the way up.

Bring the knees in towards the chest and enjoy that stretch. We're not out the woods yet. We've still got our little swan to snake prep. So from here, we're gonna step down. Take your hands on the corner of your box, ready.

If you need a little bit extra help, you can always take it up a little bit heavier. Hands are on the corner, knees bent. We reach out diagonally, and then we press the pelvis forwards, and we reach up into that swan position, and then we use our abs to pull back again. And again, inhale out, feel that swan position there looking up, and back. Great prep for some of the harder moves like the snake twist.

And then out. Now let's try and add that little twist. Okay? So we're ready. Reach out. Hold it here. Keep the courage still. As you look towards your feet, rotate back and bring it in.

So stop. Don't move your hands. Just rotate your hips. Your hands are not moving. You come back and then you lift up. Let's do it again. So try not to push your hands out.

You hit that position here, then you rotate using your obliques, look towards your feet. You're hit back on that diagonal Alright. Still one more for good luck. There we go. Are we breathing rotation? Back to center and up we go. Step down.

Step down. I'm gonna walk around here. We're gonna go into the well, and we're just gonna push away into stretch. There we go. Hands are forwards. Awesome work there.

So remember, we might not never get to those advanced exercises, but this is a great way to entertain to be able to get into those advanced exercises. And believe me, that was not easy. And roll all the way up, reach up arms overhead one last roll down towards the floor, roll all the way back up, reach overhead. Last time rolling down. Rolling up, reach over your head.

Fantastic work. Give yourself a little bit of a clap. Thank you for joining me. Hope this inspired your practice, and maybe also your classes too. Thank you so much. Goodbye.