4Q T-Spine Mobility CR

Giant Set x 1

This block is designed to create space in the thoracic region, addressing all 4 quadrants.

ULT
Child’s Pose Walk
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled

Targeting scapular rotation and T-Spine extension

UMT
Half Kneeling Type 1 Reaches
reps 5 each side
intensity 5/10
Hold 1 sec
Set Reps Intensity Hold
1 5 each side 5/10 RPE 1 sec h:m:s

Focuses on thoracic segements, T6 - T12.
(Particularly useful for epee and foil)

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 4 each side
intensity 3/10
Tempo controlled
Set Reps Intensity Tempo
1 4 each side 3/10 RPE Controlled

Encourages rotation in the thoracic spine while limiting rotation in the lumbar region

LLT
DB Split 1 Arm Swing
reps 6 ea side
load moderate
Tempo controlled
Set Reps Load Tempo
1 6 ea side Moderate Controlled

Mobility in the superficial back line; thoracic extension.