Pec Mobility Block

SISS
Horizontal Loading

Prime the upper body to perform on chest-focus hypertrophy sessions.

Cues
Open the chest, don’t force it. Focus on feeling the stretch across the pecs and ribs, not tension in the neck or low back. Move with slow intention, not momentum. Feel length and space.

Benefits
Increase range and control across the anterior chain. Improve pec activation by freeing up the thoracic spine and scapula. This primes the chest to squeeze more effectively during the working sets.

How To
Perform each movement back to back with minimal rest. Focus on breath, control, and reaching long. Rest 1 to 2 minutes after completing a round. Perform 2 total rounds.

UMT
Quadruped Rock & Reach Through to Sky
reps 6-8
Hold 1 second
Rock hips back, reach one arm up to sky (opening chest) then thread same arm under. Alternate.
Set Reps Hold
1 6-8 1 second h:m:s
2 6-8 1 second h:m:s
LMT
Push-Up Windmill
reps 10
Set Reps
1 10
ULT
Standing Pec Opener with Step and Reach
time 10 seconds
Hold
Integrate the stepping pattern and open the arm to extend the chest
Set Time Hold
1 10 seconds h:m:s h:m:s
2 10 seconds h:m:s h:m:s
LLT
Bear Crawl with Loaded Band
reps 6-8
Tempo slow
Shoulder and trunk stability is key. Keep hands and feet apart with band at full tension. Move reciprocally so you are always moving an arm and leg with trunk fully engaged.
Set Reps Tempo
1 6-8 Slow