Mobility program – March

Hello gang,

So this phase focuses on the upper body and spine. Again these will follow 2 week phases. The upper body session will address shoulder external rotation and the big muscles that contribute to better overhead positions such as pecs & latts.

For the spine we will be improving segmentation & extension of the thoracic spine (upper region) which will also contribute to better load distribution for most positions that load the spine such as overhead movements, presses, snatch, handstands, compounds like squats and deadlifts. Pulls such as pull ups and rows. In actual fact many movements you do in and out of the gym.

In conjunction both phases will contribute to better overhead positions and movements that demand contribution from the spine.

Below is the itinerary:

Have a particular niggle, tightness or pain that hasn’t been going away? And you want to figure out what can be done about it? Feel free to get in touch on how i can help with assessments / treatments or If you have any other questions drop message on: [email protected] or Instagram: mobilityawareness_coach

Ant

Jan / Feb

Wk 1 & 2 (Mar 15th & 22th): Upper body, shoulder external rotation and scapula (shoulder blade) focused. This will build on improving the overall overhead position by improved shoulder and spine mobility. We will also be exploring a variety of exercises that also work on strengthening the overhead position in all its capacity.

Wk 3 & 4 (Mar 29st & April 5th): Spine, building from the last phase, with spinal segmentation to the thoracic spine region (upper spine). Complimenting the shoulder session, we will also use a variety of exercises that help support strength & control in this spinal region, allowing for better load distribution.