Box Clock

All fours position on the box. Extend the working leg long, swipe the leg down towards the rail, then extend the leg back up to hip height with the hip slightly turned out.

1. Hold extension.
2. Small lifts at top range.
3. Little circles at full extension.
4. Hold leg at 90 degrees.

1B.

Down or up.

Long Box.

Exhale to push leg away from centre, inhale back.

Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.

Progression: 1B, 1Y.

Regression: 1B or 1Y.

Modification: Carriage clock or side-lying clock – smaller ROM.