LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Day

Recovery Blocks

Working Block

Circuit x 1

Child’s Pose to Cobra 1 x 10

Set	reps
1	10

Side Lying 90-90 1 x 10

Set	reps	0	Tempo
1	10		slow

Stability Ball Child’s Pose 1 x 10

Set	reps
1	10

DB Bentover Row 1 x 10

Set	reps	Tempo
1	10	slow

DLAD-T-SPINE MOBILITY DRILLS TO IMPROVE GENERAL MOTION

Work-In

Recovery Day

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

A series of movements that can be completed daily to improve movement and flexibility in the upper and middle back.

Recovery Blocks

Working Block
Circuit x 1

Complete each exercise daily, using a light load on the weight bearing exercises.

ULT
Child’s Pose to Cobra

reps 10

Set	Reps
1	10

UMT
Side Lying 90-90

reps 10

0

Tempo slow

Set	Reps	Tempo
1	10	Slow

LAR ULT
Stability Ball Child’s Pose

reps 10

Set	Reps
1	10

LLT
DB Bentover Row

reps 10

Tempo slow

Set	Reps	Tempo
1	10	Slow

Recovery Blocks

Working Block Circuit x 1

ULT Child’s Pose to Cobra reps 10

UMT Side Lying 90-90 reps 10 0 Tempo slow

LAR ULT Stability Ball Child’s Pose reps 10

LLT DB Bentover Row reps 10 Tempo slow

Working Block
Circuit x 1

ULT
Child’s Pose to Cobra

reps 10

UMT
Side Lying 90-90

reps 10

0

Tempo slow

LAR ULT
Stability Ball Child’s Pose

reps 10

LLT
DB Bentover Row

reps 10

Tempo slow