Shin Box Getups
RECOVERY • 5m 19s
The Shin Box (or 90/90 position) improves internal/external hip rotation. Adding the hip raise strengthens the glutes. Adding the overhead lunge portion of the getup makes this a complete lower body mobility and activation sequence.
Once you can do this with your bodyweight, add the overhead single-arm dumbbell hold progression to dramatically challenge your core stability and shoulder mobility. You can even add a lateral hinge for greater thoracic spine (upper back) mobility and oblique and lateral hip strengthening.
I'm doing the demo on my weak side with just a 25-pound dumbbell and it's pretty challenging. You can see I have more work to do in maintaining full overhead arm extension, especially towards the end as the TUT (time-under-tension) accumulates. Consider starting with just a 5-10 pound bell, your bodyweight, or even a shoe resting on a clenched fist.
I like to set the clock for 5-20 minutes and get max quality rounds of 1 rep/side. You could also do 1 rep/minute switching sides each minute for time. Or just hit 5-10 reps/side. There are lots of options to play with so just pick one and get it done.
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Bear to Crab Roll Flow
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Med Ball Shin Box Raises
This is a great variation and progression on the shin box, particularly the raising portion from seated to tall-kneeling. Do 5-10 controlled reps/side or spend 2-5 minutes/side pre/post-workout or or on off-days. You can also plug this in to part of a full shin box flow.
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Split-Kneeling Hip Mobility Complex
This complex is amazing for improving lunging, squatting, walking and running mechanics. Do 5-10 reps in each position or spend 5-10 minutes on each side pre/post-workout or on off-days. If you really struggle with this, try to work it daily for a few months.
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