PRO | Long Box Legs In Straps

Long box comes on. No need to change the springs. Keep that blue. In the original class, we did this as a double leg series. Today, we're gonna do it single leg.

So use your long or your short loop. I'm gonna try it the short. I'm gonna go all the way up over my knee. So that the rope and the loop are tight. It's not gonna slide.

Just make sure you've got room to lie backwards behind you and take it down. So first things first, find that scoop, find that abdominal flexion, and I'm using my arms to help me. So I'm pulling my shins down. I'm pulling my knees in, and I'm lifting my chest up. Yeah. And then once you have that, legs and arms reach, holding that scoop the whole time.

It's a version of double leg stretch. You know it. You love it. Use the arms. Hug and scoop. Four. Three two, and one. Give yourself a little hug and hold.

Sometimes it feels good to drop into extension. That feels good to drop back. Okay. Let's go into a bicycle twist. So hands will go behind the head, legs to table. Straighten one leg turn to whichever knee is bent. Doesn't matter which one you start with. Switch.

Ten, nine, eight. Seven, six, five, four, shoulders are lifted, three, two, one, and then rock and roll yourself up. Using more core than momentum. Maybe. Okay. Let's do the same thing on the other side. So hook it up.

This is fun. Going back in time. Okay. So nice and high. Loop is snug. Room to roll back.

Take it back. I love taking a second to find like a setup or a foundation like this, because once I have it, then I just have to think to myself, keep it. Right? So I'm in that deep scoop, hips are heavy, knees tucked in. I wanna keep that, and then extend the arms and legs. Inhale open, exhale arms are moving with intention. And even though I have just one strap, both legs are moving with purpose, the single strap making it a little bit harder for me to stay steady in a line, but I can. Two more.

One more. You get a quick little break. You can stay up. Drop back. Okay. Ready?

This is your bicycle. So legs to 90. Your hands support the neck. Straighten one leg turn to whatever needs that bend. Doesn't matter which one you start with.

And then switch. +1 098765432, even it out, and Come on up. Good. Okay. Using the box, keeping it on, grabbing those loops, come on off to one side. Let's move our body into extension.

So I'll use the short loops again. If you have anything happening with your shoulders and you want to feel a little bit lighter, use the long loops instead. So how you get on here, you don't want to tangle yourself up, just reach forward and grab the corners of the box. And then once you have the corners, then you lay on top of it like this. Chest hangs off, legs can be long and together, or long and apart, whatever feels better on your back, but I want you to keep the pelvis down, the core tight and the legs engaged.

We're bringing our arms to two ninety degree bends, reaching forward, and forward. Now even though I'm lying prone on my stomach, I'm still pulling my abdominals up. Don't feel relaxed. Feel like I'm working. Four, three, two, let's take a little bit of a break with the shoulders, extend the arms back.

Just leave them lifted. Take those legs for a ten second swim. Keep the legs straight and the back stable. Ten, nine, eight, seven, six, five, four, three, two, one. Hold those legs steady. Come back into that position you're just in. We're gonna add an open close.

Reach, open like a t, reach, bend. Push, open like a t, pull, and bend. I'm kinda using the frame as a guide when I reach forward. So I know how wide to keep my arms. Two more. Reach open.

Close. One more time. Reach open, close. Let's do another hip extension series. So just leave those arms long and lifted. Lakes come up together together together. These are your beats.

So when I say together, it's not necessarily the heels, although they can touch. It's the upper inner thighs. Keep the legs lifted off the box. Squeeze, squeeze, squeeze. Five four three two, one, and rest. You wanna get off the box the same way you got on. So hold on to those corners and slide yourself off.