PRO | Extension

So now we're gonna move on to work a little bit of back extension, some thoracic area here, and also the back body into the glutes and the hamstrings. But our first focus is our mid thoracic. So we're gonna go for some short box here. So I'm gonna grab my little box and we're going to do a short box. Now Safety comes first. Look at your box.

Make sure it's equal on both sides. That's super important every time you bring your box like this. You make sure there is equal both sides. Okay. Safety is everything. Let's put most of your springs on because we're not be using it for any resistance. We're using it for stability right now.

So we're gonna step up Your setup is you're pressing your feet up against the bar to create connection with that back body. So we're gonna go forwards to here. Now I'm gonna be an external rotation, so turning out at the hips and pressing the feet up against the bar. So my body is relatively forwards depending how long your legs are. Right? And then what I'm going to ask you is just put your hands down onto the railings and just lift up in that extension.

So can you feel your glutes and your hamstrings connected? Now from here, we're gonna go straight forward so you're relatively in the neutral position here. Now press your pubic bone down into the box. You're gonna feel the connection with your glutes and your hamstrings here. Let's take the hands behind your head. Now first of all, we go down into the well and then we lift up into, like, a relatively neutral position here, down, and then up. So you are in extension, but not excessive extension.

And we're just gonna do a few more feeling that back body. Now the next one, we're gonna hold it here. We're gonna reach forwards by steps to ears, Now palms are flat. We're gonna increase that extension as we lift up, press your pubic bone into the box, squeeze your glutes because your glutes are lifting you up too, and then we go forwards, and then we bring it back down again. Take the hands behind your head.

We lift. We reach. Lift up. There's your back body. Reach your hands forwards and then come back down. Place the hands back behind the head.

Let's do that one more time, diagonal position, hit your ears to bicep arms a flat, lift up a little bit higher. Now this time you're gonna reach forwards take your hands down, and we go straight back up again. And back. Straight back up again. And back.

Straight back up again. And back. Now one more hold here, swim. Five four three two one and come down. Put the hands on the railings, lift yourself up, Now walk your feet out onto the top. Are we all there?

We're gonna scoot ourselves a little bit further forward so that your pubic bonds towards the edge of the box, hands go down, and we're just gonna do like a little lift and then a press. If you need to adjust yourself a little bit more, go ahead, elbows bend as we rock, and then back. So it's super simple, but it's also super challenging too because we gotta keep that spine relatively still, but the elbows are pressing down towards the railings, and you're in like an arc position, your glutes and your hamstrings, and lifting that lower lower body up, we hold it here, and we beat the legs if you can, if that feels too difficult. Just keep your legs wide. Hold it here flutter kick.

Eight, seven, six, five, four, three, to hold it, lift yourself up, and then slowly walk yourself back. And just drop your head down and enjoy that stretch. What I love about that routine here, it's all attainable. It feels safe and it's working your middle for back. And also your lower body too.

It's your whole back body. Put your hands here and it's a step down. One little extra stretch to come forwards And you're just gonna reach, lower your body, head down. Hold on to your little railings here. And then just see if you can just let your legs hang down.

And enjoy that stretch for four, for three, for two and four one. Hands come up. One last stretch. Back into your back. Super important to stretch out your back. Cat, round, roll yourself all the way up, and then come back.