ULT/UMT 7-Step Shoulder & T-Spine Activation -L1 (copy)

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Intended to help the shoulder joint with stability and proper motions. Self-massage in this session is streamlined to be a maintenance routine for upper body days. Following the prone towel pull apart, you have 4 mobility exercises for the shoulder. Pick 2 or 3, then move on to your resistance training.

LLT
Rower
time 3 mins
Tempo controlled
Rest 0s
Rowing Machine (Ergometer)
Set Time Tempo Rest
1 3 mins h:m:s Controlled 0s (h:m:s)
ULT
Self-Massage: Foam Roll Lat
time 2 mins
Rest 0s
Set Time Rest
1 2 mins h:m:s 0s (h:m:s)
ULT
Peanut – SMR T-Spine
time 2 mins
Tempo controlled
Rest 0s
To purchase a peanut go to: tptherapy.com Placement of the peanut: center the peanut with the spine so that you are compressing the muscles (the erector spinae muscles) on either side of the spine - and not the vertebrae (the boney structures) of the spine.
Set Time Tempo Rest
1 2 mins h:m:s Controlled 0s (h:m:s)
UMT
Foam Roll Overhead Reaches
time 1 min
Tempo controlled
Rest 0s
Set Time Tempo Rest
1 1 min h:m:s Controlled 0s (h:m:s)
ULT
Prone Towel Pull Apart
reps 12-20
load light
Hold 3 sec
Rest 0s
Set Reps Load Hold Rest
1 12-20 Light 3 sec h:m:s 0s (h:m:s)
UMT
Prone T-Spine Rotation
reps 6 each side
load light
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 6 each side Light Controlled 0s (h:m:s)
ULT
Crab Single Leg Squat
reps 8 each
load light
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 8 each Light Controlled 0s (h:m:s)
UMT
Split Kneel Opposite Side Extension with Around the Clock Hip Opener
reps 2 each side
load light
Tempo controlled
Rest 0s
Assume a tall half-kneeling position holding onto a resistance band with both hands. One shoulder is overhead in flexion, while the other shoulder is below in extension and internal rotation. Initiate movement by stepping forward into a lunge and shifting your pelvis forward while simultaneously pulling with a downward force on the resistance band in order to pull your chest up into thoracic extension. Now step back to your starting position and step out again but this time step out to 1 o'clock and follow the above steps. Follow this by stepping out to 2 o'clock, then 3 o'clock, before finally returning to 2 o'clock, 1 o'clock, and 12 o'clock.
Set Reps Load Tempo Rest
1 2 each side Light Controlled 0s (h:m:s)
LLT
Wall Therapy – Half Kneeling Paint the Wall
reps 2 each side
0
Tempo controlled
Rest 0s
Set Reps Tempo Rest
1 2 each side Controlled 0s (h:m:s)