🧘♂️ SHIN BOX GETUPS!
It's a RECOVERY WEEK for me and my ..
🕑 Added 2020-07-27 23:38:08 +0000 UTC
🧘♂️ SHIN BOX GETUPS!
It's a RECOVERY WEEK for me and my members of TheDailyBJ.com. Here's a drill I'll be working all week: Shin Box Getups.
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.
The full instructional coaching video is uploading to TheDailyBJ.com by end of day.
👕 Black JUICED 3/4 Baseball Tee & 🩳 Earthling #LungeMan LONG Workout & Swim Shorts coming soon from my line SleevesSoldSeparately.com
