Name: Playbook - Kyle Carillet - Upper, lower back & T-spine warm-up/mobility
Uploaded: 2024-01-28T23:08:58.182Z
Duration: 12 min
Description: Upper, lower back & T-spine warm-up/mobility

Upper, lower back & T-spine warm up/mobility spend anywhere between 30-90 seconds on each movement.

warm up/mobility spend anywhere between 30-90 seconds on each movement.

30-60 sec on areas you are focusing on

- 1. Low back, Lats and T-Spine
- 2. Hips and Glutes
- 3. Quads and Hamstrings
- 4. Calves

Foam Roll: Low back, Lats and T-spine

Time: 60-90 seconds

Set up:
-sit back onto your heels and lower your chest to your knees, arms extended overhead
-shift your weight forward dipping your hips to the ground and your chest lifted
-repeating the sequence

Childs pose to upward dog

Time: 60 seconds

Set up:
- on your hands and knees
-lift one arm and thread the opposite arm
-drop your shoulders toward the floor
-work both sides

Thread the needle stretch

Time: 60-90 seconds

Set up:
-step forward and lunge into a half kneeling position
-place your hands on the ground just inside your front foot
-raise your arm overhead as you rotate your chest toward your front leg
-lower your back down and raise the opposite arm overhead twisting your cheat away from your front foot
-lower back down and push your knee forward off your toes
-step back into the starting position 
-repeating the sequence on the opposite side

Runners stretch with T-spine rotation/extension

Time: 30-60 seconds

Set up:
-Laying with your chest on the ground and around out beside you 
like a T
- reach one leg up and over twisting at the hips to create a stretch as your leg crosses over
- keep your chest and arms on the ground through the whole stretch

Prone crossover

Time: 30-60 seconds

Set up:
- with back and arms down and against the ground
-keeping a neutral spine bring both knees up to 90 degrees
-rock from side to side slowly

Knee rocks

Upper, lower back & T-spine

Upper, lower back & T-spine warm-up/mobility

Needed to foam roll this week, love the easy direction!

Angie

Foam Roll: On high tension areas

Erik

Literally made my squats after this feel way better!💥

These came in just in time. About to hit legs today so a good stretch will defently help

Upper, lower back & T-spine warm-up/mobility

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