An advanced session using the dowel and box to challenge strength, coordination, and full-body control. We start in a kneeling sequence to build heat and connection through the upper body and core before moving into forward-facing arm work.

From there, we layer in dowel + strap sequences with a “jockey” lower body action, bringing in the hips, legs, and centre to challenge stability and stop the upper body from working in isolation. This is where everything starts to integrate as we connect our lower body, upper, and torso.

We then transition quickly into prone work on the box, keeping the dowel in the straps, as you move through shoulder pressing patterns with the spine extensors firing to support strong postural control. Finally, we finish facing reverse with an abdominal series using the dowel and straps to counteract the prone work, and tie everything together through the centre.