7-Step Prep Back Day

Horizontal Loading

This prepares your upper body and specifically the back

UMT
Prone T-Spine Rotation
reps 3-5 per side
Set Reps
1 3-5 per side
ULT
Cat Cow
reps 10
Set Reps
1 10
LAR
Self-Massage: T-Spine
reps 10
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps
1 10
Stretch – Banded Lat Stretch
reps 10
Set Reps
1 10
LLT
Banded Upper Body Movement Prep
reps 10
These are great for activating and mobilizing your arms, chest, back and shoulder prior to an upper body focused work out.
Set Reps
1 10
LLT
Lift and Shift Eye Tracking
reps 8
Set Reps
1 8