This 7-Step warm-up is designed for an individual to perform before an upper body workout, preferably for pulling motion exercises. This sequence was chosen to create space in the T-Spine in order to perform each of the workout block exercises effectively and prevent injury.
JM – 7 Step Warm-up Sample T-Spine
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal Loading
This 7-Step warm-up is designed for an individual to perform before an upper body workout, preferably for pulling motion exercises. This sequence was chosen to create space in the T-Spine in order to perform each of the workout block exercises effectively and prevent injury.
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
| Set | Time |
|---|---|
| 1 | 2m h:m:s |
LLT
JM – Band Half Kneel Bow to Row
Start in half kneeling position. Grab the band and start upright. Lean forward into a bow, and as you return upright, pull the band to your sternum and hold for one second. Repeat the motion in one flow.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Controlled | 10s (h:m:s) |
| 2 | 5 | Controlled | 10s (h:m:s) |
ULT
JM – Prone Shoulder Mobility & Scapular Stability Movement
Start face down on the ground. Extend your arms slowly forward and get a good stretch. Next, slowly bring your arms to your sides and flip them in one motion to connect over your lower back.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Controlled | 10s (h:m:s) |
| 2 | 5 | Controlled | 10s (h:m:s) |
UMT
JM – Prone T-Spine Rotation
Start in table top position. Bring your right arm underneath your left and reach while bringing your right shoulder close to the ground. Then bring your arm back out and turn your body to reach your right arm to the sky.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Controlled | 10s (h:m:s) |
| 2 | 5 | Controlled | 10s (h:m:s) |
LMT
JM – OH Band Rotations with Percussive Breaths
Start in a stagger stance with a band over head. Extend the band and rotate over different planes while exhaling strongly three times.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Controlled | 20s (h:m:s) |
| 2 | 5 | Controlled | 20s (h:m:s) |
LMT
JM – Band Bow & Arrow Quick Release
With a light band, extend one hand in front of you while pulling the other back. During that same motion, rotate the body and step back with the same foot. Quickly release the back hand and return to a forward position.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Controlled | 20s (h:m:s) |
| 2 | 5 | Controlled | 20s (h:m:s) |