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.
This drill is specifically for those that have been struggling with the bear row to crab press exercise. But it's a complete 3-dimensional core stabilizer and hip + shoulder mobilizer that all trainees should keep in their toolbox. Set the clock for 2-5 minutes and flow between the various positi...
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.
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.
11 Comments