How to do the pole box split

In last week's butterfly tutorial I showed you how to get out of butterfly and into a box split. This week's tutorial shows the box split both from butterfly and from the floor. As it's going to be psychologically easier to do it from the floor I show you that first. Butterfly to box split requires great grip. Always remember if you feel like you are slipping you are likely slipping so make sure you have an exit plan. 

In this video I show you how use a crash mat with heels 
As you see in the video you never stand on the mat with the heels. Practice this and all moves bare foot first then use heels. 
If you have any questions feel free to comment here or directly on the video.