Unloaded Back mobility

Circuit x 2

The purpose of this block is to improve back and spine mobility (active or sedentary). The block is to be done mainly for work-ins or on a daily basis. This can be added before a workout too.
Also, the goal is that this block will be available outside of the gym environment and therefore, it is an unloaded block.

The first exercises in this block are organized in a way in which they are performed on the ground to begin with and later moving up into standing position. Starting with smaller range of motion (ROM) which slowly increases as the block continues . The last exercise is to bring the body back to homeostasis in lying position and be done just once at the end of the second set or on both of the sets.

ULT
Prone Quad Front-to-Back Sway T1 HpDC
reps 10
Tempo controlled
T1= Threshold 1
Set Reps Tempo
1 10 Controlled
2 10 Controlled

Starting with a small movement and slowly increasing the ROM. Make sure to allow extension for the spine and relaxing it.

ULT
Single Leg Child’s Pose
reps 6 per side
Hold 5-10s
Set Reps Hold
1 6 per side 5-10s h:m:s
2 6 per side 5-10s h:m:s

To make this a bit more of an active stretch, hold for 5s-10s and repeat for 6 time per side.

LAR ULT
Step Forward Flex then Step Back Extend
reps 6 per side
Tempo controlled
Set Reps Tempo
1 6 per side Controlled
2 6 per side Controlled

This movement is to continue the former exercises in a standing position and to prepare for the next ones.

ULT
Preposition Step Bend to Overhead Reach
reps 6 per side
Tempo controlled
Set Reps Tempo
1 6 per side Controlled
2 6 per side Controlled

Actively reach down/up focus on breathing, expanding lungs (inhale) during back extensions and exhale during flexion.

UMT
Preposition Step Rotational Reachback
reps 6 per side
Tempo controlled
Set Reps Tempo
1 6 per side Controlled
2 6 per side Controlled

This to improve the mobility of the spine in a transverse plane.

UMT
Bentover Rotations
reps 6 per side
Hold 5s
Set Reps Hold
1 6 per side 5s h:m:s
2 6 per side 5s h:m:s

Make sure to actively reach up and engage core to maintain body strength. Breathing mey feel a bit restricted, however, try to keep breathing in a relaxed and controlled way.

UMT
Figure 4 Stretch
time 90s-120s per side
Set Time
1 90s-120s per side h:m:s
2 90s-120s per side h:m:s

Gently get into the pose. Make sure to actively bring your shoulders into the ground. Try to relax and breath slowly 3 long and slow breaths a min.