External video — Hip Mobility Drill: The Shin Box by Balance In Motion.
How to do it
- Setup
- Same 90/90 shin-box seat as the primer drill — front shin across your body, back shin behind you. Settle onto one side and stay there; this is a hold, not the switching flow.
- Execution
- PAIL: press the front shin/knee down into the floor, ramping the effort over 5-10s, hold the peak, release over 5s. RAIL: immediately lift that same shin/knee back up off the floor against your own resistance, hold 5-10s. That's one rep. Repeat for the prescribed reps, then switch which leg is in front and repeat on the other side.
- Common error
- Rushing the ramp instead of building it over the full 5-10 seconds, or letting the torso collapse forward to fake extra depth — sit tall throughout.
- Feel
- A deep, controllable stretch through the front hip during the PAIL, real muscular effort during the RAIL. Dull ache is fine and expected. A sharp pinch in the right hip crease means back off the depth immediately.
Same 90/90 shin-box position as the primer, but here it is the loaded end-range hold, not the dynamic switch-flow. Dull ache fine; sharp pinch in the right hip = back off immediately.
Used in
- Week 1 · Mon — Legs · Reconnection
- Week 1 · Thu — Back · Reconnection
- Week 2 · Mon — Legs · Groove
- Week 2 · Thu — Back · Groove
- Week 3 · Mon — Legs · Load
- Week 3 · Thu — Back · Load
- Week 4 · Mon — Legs · Deload
- Week 4 · Thu — Back · Deload
- Week 5 · Mon — Legs · Rebuild+
- Week 5 · Thu — Back · Rebuild+
- Week 6 · Mon — Legs · Push
- Week 6 · Thu — Back · Push
- Week 7 · Mon — Legs · Peak
- Week 7 · Thu — Back · Peak
- Week 8 · Mon — Legs · Deload / Test
- Week 8 · Thu — Back · Deload / Test