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Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
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Daily Mobility 3

Daily Mobility 3
10 mins

Hips & spine

66dd7d54a65cacfd31e6fe2b

Play Button
Wide Stance T-Spine Opener W/ KB Hold
 sets
 kg
 reps 
 rest
Notes
6656ddcc095ac34ad7af765e
Kettlebell,Mobility
Wide Stance T-Spine Opener W/ KB Hold
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a wide stance and hinge at the hips maximally (keeping your knees straight)
  2. Release one hand off the kettlebell and rotate maximally as the other hand holds the kettlebell in its original position
  3. Alternate between each rep
  4. Attempt to keep your head and lower body completely still as you recruit rotation solely from the thoracic spine
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Hamstrings
Wide Stance T-Spine Opener W/ KB Hold muscle groups
Play Button
Swiss Ball T-Spine Opener (SL)
 sets
 kg
 reps 
 rest
Notes
65f9151fa744079636919af0
Swiss Ball
Swiss Ball T-Spine Opener (SL)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Secure the Swiss ball on the wall by abducting the leg closest to the wall and setting it at 90 degrees of hip flexion
  2. With the outside leg, maintain balance by recruiting the glute and foot stabilisers
  3. Dissociate the upper body from the lower body by opening up your thoracic spine
  4. Ensure your head is still, facing forward
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Glutes
Swiss Ball T-Spine Opener (SL) muscle groups
Play Button
Quadruped T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
658b5fa067ba34f704c3a1b7
Bodyweight
Quadruped T-Spine Opener
Notes:
Key Points:
  • Set yourself on all 4's
  • With one arm, thread the needle and stretch as far as you can to the opposite side
  • Open up and rotate just your thoracic spine as much as possible
Common Mistakes:
  • Spine isn't in a neutral position to begin with
  • Not pushing the limit when threading the needle
  • Opening up through your hips (not just thoracic spine)

Exercise Notes:

Key Points:

  • Set yourself on all 4's
  • With one arm, thread the needle and stretch as far as you can to the opposite side
  • Open up and rotate just your thoracic spine as much as possible

Common Mistakes:

  • Spine isn't in a neutral position to begin with
  • Not pushing the limit when threading the needle
  • Opening up through your hips (not just thoracic spine)
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Obliques
Quadruped T-Spine Opener muscle groups
Play Button
Oblique Stretch To Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e16079473900b3e08a5724
Mobility
Oblique Stretch To Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a 90/90 position
  2. Keeping your legs in the set position, extend and stretch your side as you reach outward
  3. Bring yourself back up and rotate into your rear hip
  4. Push your range of motion each rep
  5. Understand that it is okay if your start cramping in the hip-flexor of the rear leg as you rotate
Where you should 'feel it':
Primary Muscles:
Obliques,Quads
Obliques,Quadriceps
Secondary Muscles
Oblique Stretch To Internal Hip Rotation muscle groups
6656ddcc095ac34ad7af765e
6656ddcc095ac34ad7af765e
Wide Stance T-Spine Opener W/ KB Hold
Wide Stance T-Spine Opener W/ KB Hold
3
3
1
3
m 
0
s
 rest
65f9151fa744079636919af0
65f9151fa744079636919af0
Swiss Ball T-Spine Opener (SL)
Swiss Ball T-Spine Opener (SL)
3
3
1
3
m 
0
s
 rest
658b5fa067ba34f704c3a1b7
658b5fa067ba34f704c3a1b7
Quadruped T-Spine Opener
Quadruped T-Spine Opener
3
3
1
3
m 
0
s
 rest
65e16079473900b3e08a5724
65e16079473900b3e08a5724
Oblique Stretch To Internal Hip Rotation
Oblique Stretch To Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
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