Mobility for Beginners | The Shinbox Breakdown

Here's a breakdown of one of my go-to mobility drills for beginners-advanced athletes!
The Shinbox is perfect for helping to unlock 'sticky' hips, reduce tension, and promote better recovery post-workout!
I personally love to use this movement before or after my session, or even as part of my Active Recovery days.
STEP 1. [Beginner]
’Windshield Wipers’
CUES: Start with you feet slightly wider than hip-width apart. Slowly lower one knee inwards, allowing the bottom of your foot to peel off the floor whilst keeping the opposite foot planted flat on the ground. Lower the knee as far as you can without lifting your glutes off the floor (the movement will be minimal at first). Stay tall through the spine, proud chest, with your shoulders down and back.
STEP 2. [Intermediate]
Shinbox Switch (hands behind back)
CUES: Start with your feet hip-width apart. Place both hands behind you (this will prevent you from shuffling forwards). Without shifting your feet out of position, drop both knees to one side (foot should be in line with and touching the opposite knee), keep both glutes planted on the ground, as you continue to lift and lower both knees, alternating sides, maintaining that proud chest, and staying tall through the crown.
STEP 3. [Advanced]
Shinbox Extension
CUES: Start with your feet hip-width apart. Drop both knees once more to one side. From the Shinbox position, lift up onto your knees (feet still in the same position) and tuck your pelvis so that your hips are stacked above your knees. Keep your spine straight, with your shoulders down and back, and minimise leaning forward on the reverse (sit back into the Shinbox keeping your pelvis tucked). Lift both knees, drop to the opposite side and repeat.
Try not to jump to the next step until you have mastered the one you’re on. For example, If one of your glutes are lifting up from the floor in the Shinbox position, go back to practicing STEP 1 to gain more mobility before progressing to the next level, and most importantly... Make sure that you're moving with intent and purpose!
For more Bodyweight Workouts/Mobility Drills and Online Programs, head over to our webpage or check out my IG page for Daily Content!
Webpage:
www.phase6online.com/programs/
IG Pages:
/ steph.rose.phase6
/ phase6fitness
Thanks for watching :)

[@robertlehnert4148]

Wow first. Thank you, your mobility drills have been helping this just shy of 60 year old dude prepare for the day and actually improve my KB swings and barbell Deadlift. Thank you and please keep them coming.

[@StephanieRosePhase6]

So happy to hear that you’re progressing! Thank you for your support and keep it up! 👊😃🙏

[@TEFLONDON222]

Amazing thank you. Appreciate all your work💖 sending love and energy your way

[@Lesbonbons]

I love your breakdown videos!

[@KeenyNewton]

Thanks for this breakdown 👍

[@StephanieRosePhase6]

Glad you found it useful! 🙏

[@mohammedashiqe2713]

Amazing work

[@StephanieRosePhase6]

Thank you! 🙏

[@thejeepbountyhunter]

Thanks, I need these. My lack of hip mobility hold me back in jiu-jitsu.

[@woodlover5784]

Beautiful ❤️

[@StephanieRosePhase6]

Thank you!

[@jasonporter7154]

If I'm having trouble performing the movements should I just do a little at a time until my flexibility/mobility get's better?

[@StephanieRosePhase6]

Yes, 100%! Only move onto the next once you have mastered the first part. No rush 🙌😌🙏 it can take weeks, if not months for some.

[@user-nv5zx7sp2w]

💯 комплекс

[@joannayeung3705]

Thank you. I now know this is called shin box. 😅

[@kentower]

the slightly detuned g string is super distracting!

[@KimberlyS-vi1lj]

I'm so sorry! I hit thumbs down by accident!