Full Back Warm Up

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This warms up the back from top to lower. This will help relief tightness and a great warm up before a back day/pull exercise.

LMT
Banded Pull Aparts
reps 10
-Keep shoulders down in a neutral position from elevating upward
Set Reps
1 10
2 10
Back/Shoulder Wall Assisted Stretch
time 15s
Set Time
1 15s h:m:s
2 15s h:m:s
LMT
Side Squat Reach Back with ViPR Pro
reps 10 Left
Set Reps
1 10 Left
2 10 Right
LAR
Low Back Massage w/ Ball
time 15-20s
"How-to" self-massage for the low back/lumbar region.
Set Time
1 15-20s h:m:s
2 15-20s h:m:s
UMT
Lower Back Stretch Low Lunge w/ Twist
reps 15s Left Side
You CAN crack your back but go at a comfortable twist range and slowly breathe.
Set Reps
1 15s Left Side
2 15s Right Side
ULT
Fluid Dynamic for Back
time 15
Fluid to move around upper back, dorsi, rhomboid, thoracic spine. In addition to the video, get into a side plank to foam roam the lats. Do not recommend foam rolling lumbar for hyper extension.
Set Time
1 15 h:m:s
2 15 h:m:s
3 15 h:m:s