Sit sideways on the box with one shin in line with the front part of the box and the other leg extended long against the platform strap. Bring your foot to the front of the platform and your hands to your heart to prepare. Lower down away from your foot, then extend your arms out to a T, rise up three-quarters of the way with hands in prayer, and repeat.
3R.
Down or up.
Short Box.
Inhale to lower, exhale to extend. Inhale to prepare, exhale to rise.
Develop strength of the core, internal and external obliques, and scapular stabilisers.
Progression: Hold the eccentric phase for longer.
Regression: Keep one hand on the headrest. If specific hip issues – side-lying kick (lying on your side, place hand in short strap, exhale to crunch and reach top leg and hand together).
Option to add PILAT3S ring in hands.