VFIT4U: 4Q T-Spine Mobility

SIIT
Circuit x 2

This is a mobility block for your thoracic spine

ULT
Prone Sway Back Rocks
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled

Important to maintain a Sway Back posture ie back should NOT flatten out as you rock back and forth

UMT
Lying Extension with Lateral Flexion
reps 5
Hold 10s
Set Reps Hold
1 5 10s h:m:s
2 5 10s h:m:s

Hold each rep for 1 long breath. Can be achieved without foam roller.

UMT
Side Lying 90-90
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
JAM Thread the Needle
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LMT
Loaded Kneeling Type 2 Stretches
reps 5
load light
Hold 5s
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Light 5s h:m:s

light 3-5lbs can be used in place of kettlebell.