The shin box is one of the best hip and thoracic spine (upper back) mobility drills around and a mandatory move for desk jockeys. BJ does this drill daily for at least 5 minutes/side, flowing between these many positions shown in the video while employing deep diaphragmatic belly breathing. If you have a tight side, do it twice as long and twice as often.
This is the ultimate warmup, mobility, and practice flow to master your stepups! Do it for 2-5 minutes/side daily if you're really struggling with this movement pattern.
This is the ultimate mobility and positioning flow to mobilize the overhead arms position and decompress the spine. Do it for 2-5 minutes for best results. If you really struggle with pullups, consider doing it daily. Honestly, I do it every day for spinal health.
This is an excellent flow to improve single-leg balance and active hip mobility. It will improve walking, running, lunging, jumping, squatting, and stepup mechanics. Do 5-10 reps in each position shown or just flow between positions for 2-5 minutes/side. This especially helpful to do after workin...
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