T Spine Mobility and Activation Warm-Up DOUG

Horizontal Loading

ULT Child’s Pose to Cobra. Great to get the spine warmed up through flexion and extension.

UMT T-Spine thread the needle. Used to warm up spine in Rotation before any loaded drills take place.

LLT Half Kneel shoulder flexion with band. This is a good assisted shoulder stretch also opening up the T spine in Sagittal plane. Added bonus of hip flexor stretch as well.

LMT ViPR T step rotations. Loaded mobility in the transverse plane, preparing the spine for more load in workout.

ULT
Child’s Pose to Cobra
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LAR UMT
T Spine Mobility Thread The Needle Reach
reps 10 each side
load light
Tempo controlled
Stretches out the shoulders and torso relative to the hips.
Set Reps Load Tempo
1 10 each side Light Controlled
2 10 each side Light Controlled
LLT LAR
Half Kneel Loaded Shoulder Flexion
reps 10 each side
load moderate
Tempo 2:2
Rest 30 seconds
Set Reps Load Tempo Rest
1 10 each side Moderate 2:2 30 seconds (h:m:s)
2 10 each side Moderate 2:2 30 seconds (h:m:s)
LMT
ViPR PRO T-Step Rotations
reps 10 each side
load moderate
Tempo controlled
Rest 30 seconds
Set Reps Load Tempo Rest
1 10 each side Moderate Controlled 30 seconds (h:m:s)
2 10 each side Moderate Controlled 30 seconds (h:m:s)