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Short Box Series: Climb a Tree
Classical Repertoire Intermediate Spinal ArticulationHip & Posterior Chain 📦 Sitting Box
Dynamic hamstring flexibility and core articulation sequence from the short box.
⚠️ Clinical Contraindications
- Acute Lumbar Disc Herniation: Avoid end-range spinal flexion under load; keep the reach short.
- Low Back Pain: Keep the spine scooping and stop if the low back aches.
Apparatus Setup
Reformer
Spring Tension 1 Green or 1 Yellow Spring
Footbar Position Medium
Headrest Down
Target Muscles
Transverse Abdominis (Primary)Hamstrings (Primary)Rectus Abdominis (Secondary)Erector Spinae (Secondary)
Setup Instructions
Sit tall on the short box with the legs extended and the feet flexed toward the footbar.
Execution Instructions
Reach the hands up and over toward the toes, peeling the spine down and scooping the abs, then roll back up.
Teaching Cues
Articulation
"Round over the spine as you reach — do not fold at the hips."
Breath
"Exhale as you reach toward the toes."
Control
"Scoop the abdominals and keep the shoulders down."
Modifications & Progressions
Bent Knees (Regression)
Bend the knees to reduce hamstring demand and reach shorter.
Straight Legs (Progression)
Keep the legs straight and reach past the toes for more length.