7-Step Upper Body Mobility

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7-Step shoulder & t-spine activation & mobility routine can be used as an upper-body warmup.

ULT
Self-Massage: Foam Roll Lat
time 30 sec ea side
Tempo controlled
Set Time Tempo
1 30 sec ea side h:m:s Controlled

Fluid Dynamics (introduce tissue viscocity)

ULT
Crab Single Leg Squat
reps 5 ea side
Tempo controlled
Rest 10 sec
Set Reps Tempo Rest
1 5 ea side Controlled 10 sec (h:m:s)

Linear SMU Recruitment (decrease threat; normalize stability)

LAR ULT
Quadruped OH 1-Arm Reach
reps 10 alternate
Hold 5 sec hold
Rest 10 sec
This exercise creates greater T-Spine Extension and Shoulder Flexion.
Set Reps Hold Rest
1 10 alternate 5 sec hold h:m:s 10 sec (h:m:s)

Linear Mobility (create space; known, stable)

UMT
Side Lying 90-90
reps 5 ea side
Hold 5 sec hold
Rest 10 sec
Set Reps Hold Rest
1 5 ea side 5 sec hold h:m:s 10 sec (h:m:s)

Multi-Planar Mobility (create space; explore 3D)

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 5 left knee fwd
Tempo controlled
Set Reps Tempo
1 5 left knee fwd Controlled

Multi-Planar SMU Recruitment (restabilize in newly created space)

LLT
Shoulder Rotation -Band Quick Release
reps 10 ea side
Set Reps
1 10 ea side

Excitation (activate on/off)
Hold briefly, then quick release

LMT LAR
Body Clapping – Rib Cage/Arm Pits
time 10 sec ea side
Set Time
1 10 sec ea side h:m:s

Stimulation (increase sensory input, prep for sensory output)