THORACIC SPINE CIRCUIT

SISS
Circuit x 1

Perform this circuit at least 3 rounds

ULT
[J] – Elevated Spine Extension
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

Focus on creating length rather than arching in lower back

LAR ULT
Prone (Spine) Reaches
reps 10 each side
Hold 3s
Set Reps Hold
1 10 each side 3s h:m:s

Perform counter reach for 3s on each side

GAR LLT
Hinge to Posterior Step and Type 2
reps 20 alternate sides
weight_kgs 6-10
Tempo controlled
Set Reps Weight Tempo
1 20 alternate sides 6-10 kgs Controlled
LAR UMT
Anterior Step, Type 1 Reach
reps 10-20 alternate side
weight_kgs 6
Tempo controlled
Set Reps Weight Tempo
1 10-20 alternate side 6 kgs Controlled

Focus on rhythm and spinal rotation and flexion

GAR LLT
J – Squat to Long reach, Wall Ward
reps 10
weight_kgs 4-8
Tempo controlled
Set Reps Weight Tempo
1 10 4-8 kgs Controlled

Get high and stretch the spine

LMT LAR
Wide Stance, Protraction to Retraction
reps 10 each side
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 each side Moderate Controlled

Think of the motion of the loaded scapula!