PRO | Rotation Focused Short Box

We're gonna go into a short box flow next. Pick up your box. Now you know all machines are different. So work out for yourself where you typically do a traditional short box flow. For me, it's over the shoulder box.

We're gonna have a couple of springs on the machine just so it's not bouncing around. Have a seat. The strap is going over your feet, and you're gonna just rest your feet on the ledge to begin with. Take the arms up, lift the chest up, and now arch your back as you lay way out and over the feet, drop the head. Just feeling that nice stretch in the lumbar spine, Now, reverse that curve, go flat to come all the way up. The hands can stay overhead or come behind the head, inhale here, exhale hinge straight back.

Stay there, inhale, and exhale all the way vertical. Inhale here. Exhale hinge straight back. Stay there. Take a breath in. Yes. I shake when I do this too.

And all the way up. And one more time hinge back, wrapping the front of the trunk, and all the way up, take the arms up. Let's do that stretch again laying way out and over. Take a breath into the back of the ribcage, and then coming out and all the way up, hands can stay up, or hands behind the head. From here, we're warming up with just a simple rotation and come back center.

Be honest in your rotation right now, that's something I say a lot to my clients, and rotate getting tall and center and rotate getting so tall and back center moving on. So we rotate. We add the hinge. We hinge straight back. We come all the way up holding the rotation and center. We rotate We hinge straight back.

We come all the way up and center. Again, rotate straight back. All the way up and center. Rotate hinge back all the way up and center. Now we change the pattern. Stay center. Hinge back. Stay right here.

Twist one way center. The other way center, lift yourself up. Stay here hinge back. Opposite direction, turn, center, turn, center, all the way up lift the arms up. Let's take that hamstring stretch again.

Get out of your upper traps. That was a cue for myself, flatten as you come out and up. Lower the arms down pivot to camera. We're setting up for side over. So I like to tuck my foot under and sit on the side of my hip, measure yourself, so you're not too low.

The two hands come here here or here, knock yourself out. And from here, we side bend over and up. And I want you to go into your full range. So I am bending both directions today. That's interesting.

I don't always do that. Fitting between those two planes of glass. You know this. You've heard this before. Last one here, and then pivot face forward, hug that knee into your chest. Give yourself a nice little lower back stretch.

Hands to the ankle, extend the leg out, flex in point for three, and two, and one, hand to the instep. Open the leg. Grab hold to the side of the box. From here, we're gonna tuck and we're gonna go back. So my intention here is just the stretch. You advance clients.

You can go all the way back into the full extension. I'm not gonna even show that today. And we come all the way up, we lower the leg down, second side. So I like to tuck the foot. I sit on the side of the hip.

I make sure I'm not too low to begin. Place your arms, and here we go. We go over and up. And I just wanna make sure that everything is controlled. So I'm minimizing a swinging action push yourself a little bit.

So maybe some of you have two arms up. Feel those planes of glass, last one, come all the way up, turn and face forward, hug the knee in tight. That gives me it gives me a little relief. Hands to the ankle, stretch the leg out, drop the shoulders, watch your foot. Like, this is a real thing. Keep your focus here as well.

Hand to the instep. Hand to the side of the box. Open the leg. Maybe this is it. This is a much nicer stretch. Maybe you come into full extension.

And come all the way up. We're gonna use the box for a little mat work. So you're gonna have a seat way far forward on your box. And now when you lay yourself down, we want the head and shoulders off the edge of the box. So find that for yourself, bring your legs in, and let's do a little scissors. Take one leg up, one leg down.

Stay here, and we scissor. For two, for three, catching the leg, drawing it in. Those of you that have the flexibility go to your full range. For five, four, three, two, one, legs to tabletop hands behind the head. Reverse curl. We go over the box.

We lift up. We go over and we come up. Take your gaze to the ceiling and keep supporting your head. Pause at the top, we have a toe tap, so we toe tap, and we come up. Really pay attention now to that spine. Keeping the lower back as stable as we can last time.

Knees in, come all the way up. I always like to have a ground finale. So come back down. Hands behind the head. Ground finale, in this case, is two legs, of course, So the legs lower as you go back and you pull up. I'm gonna scoot back a little further.

You guys keep going over and up. And again, we go over and big exhale up. Inhale. XL. Inhale.

Exhale. Last one. Inhale. And exhale knees in rock yourself up, inhale take the arms up, and exhale, press the arms down. That's the end of that flow.