THORACIC BRIDGE DEVELOPMENT SERIES
Please treat this as a gradual progression. Stretching should never be an “max intensity” endeavor. Be smart, avoid injury and have fun.
1)
-2 min Rocking table stretch.
2)
-90s twisting bear (alternating sides)
3)
-90s supine shoulder extension.
4)
10r Supine shoulder extension walk.
5)
-90s seal stretch
6,7)
-90s each side “reach underneath” :
8)
-90s seal rock
9)
-90s Supine trap stretch
10)
-10 Reps supine thoracic band pull.
11)
-10 reps prone thoracic band pull.
12)
-90s elevated cat stretch
13,14)
-90s capsule stretch each side
15)
90s Inverted Cat
16)
10r HS Shoulder Flexion Press
17)
-60s Elevated thoracic bridge
18)
-30s rock and roll
19)
10r Elevated Thoracic Bridge Pushup
20)
-30s rock and roll
21)
10r Elevated Thoracic Bridge Hip Tap
22)
-30s rock and roll
23)
-5r Bridge Wall Walk with Hands
24)
– 30s Standing pike
Then
Tabata Row for Calories!!