Intermediate
Take 5 minutes to complete the following Thoracic Spine Routine:
- Foam roller mobilization:
- Set-up on the floor lying with your butt and feet on the ground with your upper back on a foam roller at around shoulder blade height.
- With your fingertipe behind your ears, slightly round your upper back in a crunching motion. Do not round your lower back.
- Leading with your head, arch your upper back around the foam roller.
- Complete 10 reps
- 10 Cat cows
- 7 Quadruped rotations / side
- 15 Ban pull aparts
Strength:
3 Sets:
8 Rack pulls (record weight used)
8 Dumbbell floor presses (record weight used)
Muscular Endurance:
Complete 3 rounds of the following working for 20 seconds at each station with 25 seconds rest between stations –
One arm rows (weak side)
One arm rows (strong side)
Push-ups
Hollow body rocks
Metabolic Conditioning:
Complete 4 rounds for time –
15 Squat thrust tuck jumps
20 American kettlebell swings
25 Sit-ups
Mobility:
Complete a seated or kneeling trap stretch for 30 seconds on each side
Complete the neck side-bend stretch for 30 seconds on each side
Accumulate 90 seconds hanging with your toes touching
Beginner
Take 5 minutes to complete the following Thoracic Spine Routine:
- Foam roller mobilization:
- Set-up on the floor lying with your butt and feet on the ground with your upper back on a foam roller at around shoulder blade height.
- With your fingertipe behind your ears, slightly round your upper back in a crunching motion. Do not round your lower back.
- Leading with your head, arch your upper back around the foam roller.
- Complete 10 reps
- 10 Cat cows
- 7 Quadruped rotations / side
- 15 Ban pull aparts
Strength:
3 Sets:
10 Sumo deadlifts
10 Dumbbell floor presses (record weight used)
Muscular Endurance:
Complete 3 rounds of the following working for 20 seconds at each station with 25 seconds rest between stations –
One arm rows (weak side)
One arm rows (strong side)
Push-ups from the knees
Hollow body hold
Metabolic Conditioning:
Complete 4 rounds for time –
15 Squat thrusts
20 Kettlebell swings
25 Crunches
Mobility:
Complete a seated or kneeling trap stretch for 30 seconds on each side
Complete the neck side-bend stretch for 30 seconds on each side
Accumulate 90 seconds hanging with your toes touching
