PF T-Spine Rotation

Video Description

Great for mobilizing thoracic spine in extension and rotation. Improve posture and ability to raise arms overhead. Set-up in the quadruped position (hands under the shoulders, knees under the hips), Place hand behind the head or neck, Lift elbow and rotate spine as high as you can, look at the elbow as you get into the highest position. Lower and repeat

Duration:

00:34

Coach/Presenter: Proformance Fitness

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Tags: proformance

Playlist Description

PF Core Workout 1

This workout starts with a movement prep component then goes heavy into core training, focusing on the muscle groups necessary to maintain postures for longs periods of time. Use this workout to build or keep a strong core in all phases of training. Workout progression and reps: 1. T-Spine Rotation x5 each side
2. Half Kneeling Lift x5 each side
3. Bird-Dog Diagonals x20 alternating
4. Trunk Stability Rotation Supine x10 alternating
5. Plank for 30 seconds
6. Side Hip Raises for 30 seconds the switch sides for 30 seconds
7. Plank Rocks fro 30 seconds
Rest 30 seconds
8. Renegade Rows for 30 seconds
9. Russion Twists for 30 seconds
10. V Ups for 30 seconds
Rest 30 seconds
11. Cross Pulls Lawnmower for 30 seconds the switch sides for 30 seconds
12. Step & Press for 30 seconds
13. Burpees for 60 seconds
Rest 30 seconds
REPEAT ALL