7-Step Prep- T-Spine and Shoulder- A (LM)

Horizontal Loading

This upper body (thoracic spine and shoulder) 7 step prep is ideal for ensuring the body is ready for an upper body workout or as a recovery session.

LAR
Self-Massage: T-Spine
time 1-2 minutes
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 1-2 minutes h:m:s
ULT
Prone Towel Pull Apart
reps 6
Tempo controlled
Activation for the Glutes and Lats
Set Reps Tempo
1 6 Controlled
LAR UMT
T Spine Mobility Thread The Needle Reach
reps 8/side
Tempo controlled
Stretches out the shoulders and torso relative to the hips.
Set Reps Tempo
1 8/side Controlled

Full exhale through the mouth as we are moving our shoulder (during the reach) closer to the ground

LMT
KB 1 Arm OH Rotational Press
reps 6/side
load light
Tempo controlled
Set Reps Load Tempo
1 6/side Light Controlled
LMT
OH Band Ward Rotational Walk
reps 6/side
Tempo controlled
Activation and Stabilization for Shoulder and Core
Set Reps Tempo
1 6/side Controlled
LMT
Band Bow and Arrow Quick Release
reps 10
Tempo fast
Set Reps Tempo
1 10 Fast
LLT
Stationary Grip Switching
reps 6/side
Tempo fast
Rest 30sec
Set Reps Tempo Rest
1 6/side Fast 30sec (h:m:s)
2 6/side Fast 30sec (h:m:s)