The Program Vault
Spine Mobility — an 11-movement spine mobility routine in three sections: release, mobility, and activation. Do the session 3–5 times per week. Equipment: foam roller, lacrosse/massage ball, yoga mat. Every movement includes a video demo. Release: Thoracic Spine Foam Rolling & Extension, Foam Roller Latissimus Dorsi Release, Lacrosse Ball Erector Spinae & QL Release, Lacrosse Ball Glute & Piriformis Release. Mobility: Cat-Cow Segmental Articulation, Quadruped Thoracic Rotations, World's Greatest Stretch with T-Spine Reach, Prone Sphinx to Cobra Extension. Activation: Bird-Dog with 3-Second Pause, Dead Bug with Core Brace, Side Plank with Neutral Alignment.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Thoracic Spine Foam Rolling & Extension
2 x 10
B
Foam Roller Latissimus Dorsi Release
C
Lacrosse Ball Erector Spinae & QL Release
D
Lacrosse Ball Glute & Piriformis Release
E
Cat-Cow Segmental Articulation
2 x 12
F
Quadruped Thoracic Rotations
2 x 10
G
World's Greatest Stretch with T-Spine Reach
2 x 6
H
Prone Sphinx to Cobra Extension
2 x 10
I
Bird-Dog with 3-Second Pause
3 x 10
J
Dead Bug with Core Brace
3 x 12
K
Side Plank with Neutral Alignment
