ZS – T-Spine and LPHC Warmup

Horizontal Loading
LAR
Self-Massage: T-Spine
time 1-2 minutes
Tempo controlled
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Tempo
1 1-2 minutes h:m:s Controlled
ULT
Self-Massage: Foam Roll Lat
time 1-2 minutes
Tempo controlled
Set Time Tempo
1 1-2 minutes h:m:s Controlled
LAR
Self-Massage: Adductors
time 1-2 minutes
Tempo controlled
"How-to" self-massage for the inner thigh
Set Time Tempo
1 1-2 minutes h:m:s Controlled
LLT
Bentover Sagittal Band Walk
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled
2 10 Moderate Controlled
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 5 each
load light
Tempo controlled
Set Reps Load Tempo
1 5 each Light Controlled
2 5 each Light Controlled