Sup guys, so let's talk a little shin box or 90/90.
Here's a great place to start if you want to start working on your shin box or 90/90 positions.
We're gonna grab a stick to help you be able to own that position.
a good place to start, especially people that get in there and start leaning to the side and falling over,
can't really hold themselves upright, can't own their hips.
So Neal's gonna get down in there, always a good idea to start more of a shin box and then work your way out.
So shin box just means like, foot and knee and thigh are gonna be together, so you're more closed off.
So Neal is pretty good and he can go into open up either way, but you've got to be able to own closed
before you start spreading them apart and getting more to that 90/90 position.
So find what works for you, be honest with yourself, own that position and start gradually working out.
Now here's where you start, you're gonna grab that stick and it's going to be out to the side of this front leg here
where the people are gonna want to, like if they don't own it, their body starts tipping and falling over.
So you're gonna use that stick for leverage, we're going to start now reach up,
to create kind of basically a Monkey Hang and then that's gonna help get your body upright
by reaching up, we stretch out all this tissue and then you start driving it back down,
that's gonna help you sink into your hips better. So now you can own both internal and external of your hips.
Good places, just start with a hang, 10-20 seconds, maybe 30 seconds.
You've got to learn to own your position.
Neal's got opposite hand across too, for added stability and to own it.
Once you also progressed from there and you're good enough, you can always take that hand off
in all of these three positions we're gonna do and then more demand comes down this chain,
that arm line, all the way down from your grip right, more demand started from the grip down, but start here
so we've got our hang, he owns his position, the knees are driving down,
now we're gonna go through active hinging. So it's an assisted hinge, you're gonna use this stick again
to help pull yourself down into a hinge. Notice that spine and back is staying straight.
He is not rounding the spine to get down there, that's gonna be a false movement
that's not what you're looking for. So a lot of people think, "look at how far I got!"
but they went into spinal flexion to get there. Own your hips so it's a hinge, we want to stay stable,
strong, elongated through the spine, pull yourself through your hinge. He's just going to work a few reps,
Again this could be some 5-10 reps of pulling yourself back and forth through your hinging.
Own that! So your grooving the pattern right now. You can always then hold it
or on your last rep, after you've grouped the pattern, work out to your outer range, then hold it for a little bit.
Again 5-10 seconds, you can work your way up if you're just working on that drill by itself,
and start to drive down, breathe, and truly own that position.
So after you've done your hinges, third progression is just now to go through some active rotation.
So simply by getting in our shin box or your 90/90, we got three different things, start with
the hang, go through an active hinge, and then now active rotation,
so we start opening up those slings on top of the hips. You're also going to notice, as you start rotating,
how the demand goes to each hip. So he starts rotating back, open up here, more internal rotation,
right, that guy is going to help drive down and as we rotate across here, getting these rotational lines,
that back sling here, and then we can get into more external rotation of that front hip. So this is also to help
disassociation, all the connections from your torso to your hips, get a better rotation ability, but with the
rotation it helps you start to drive down into your hips more so then we can ultimately also own our 90/90,
get more hip mobility out of it, because that's why we're doing shin boxes and 90/90s right?
To gain more hip mobility, recover better.
So good sequence, start off with a hang, 10-20 seconds, 5-10, 5-8 hinges
and then again 5-8 or 5-10 rotations each direction. That's a great place for everybody to start.
You'll notice your shin box and your 90/90 position improves and then your overall hip mobility.