LVL1. T-Spine and shoulder activation and mobility – fundamentals

Giant Set x 1

This block is to build a great base line of mobility and activate the body especially on work-in days. This can also be used before workout days. This is a fundamental block and is for clients with overall mobility restrictions and aim to teach how to mobilize their body better.
On work-out days: Do only one round of each exercise.
On work-in days: Do two rounds of each exercise.

Rub and Scrub Sternum/Clavicle
time 10s per side
0
Set Time
1 10s per side h:m:s

Rub and scrub the to increase fluid dynamics (improve blood, water and lymph fluid circulation) to prepare for work

LAR ULT
Upward Downward Dog
reps 10
Hold 3s to 5s
Set Reps Hold
1 10 3s to 5s h:m:s

Do as controlled as possible. On the down dog, make sure your ears stay aligned with your biceps while bringing trying to bring chest toward the feet, glutes to sky and claves to ground

On the up dog keep pushing through the shoulders, knees reaching up to sky and hip down to the ground at the same time

LAR UMT
T Spine Mobility Thread The Needle Reach
reps 10 per side
Tempo controlled
Stretches out the shoulders and torso relative to the hips.
Set Reps Tempo
1 10 per side Controlled

Reach with the hand as far up as possible while the front arm reaching away and chest down. Alongside to the spine rotation, you should feel the lats stretching.

LAR UMT
Reverse Lunge w/ Type 2 T-Spine Motion
reps 10 per side
Tempo controlled
Enhances rotation and lateral flexion of the spine in the same direction.
Set Reps Tempo
1 10 per side Controlled

Try to reach with the hip as low as possible keeping control in motion. On the bottom of movement look down to the rear foot. If feeling untable, this can be done next to a wall