TrainLikeMe

Single Leg Froggy & T-spine Rotation

Notes:

Key Points:

Set knee and feet of bent leg flared outward
Extend the other leg to a straight position where the adductors and hamstring are engaged
Thread the needle and open up your spine as much as possible with great shoulder turn

Common Mistakes:

Foot not flared outward with bent knee
No pressure backward to engage adductors and hamstring
Performing the t-spine rotation too quickly

Exercise Notes:

Key Points:

Set knee and feet of bent leg flared outward
Extend the other leg to a straight position where the adductors and hamstring are engaged
Thread the needle and open up your spine as much as possible with great shoulder turn

Common Mistakes:

Foot not flared outward with bent knee
No pressure backward to engage adductors and hamstring
Performing the t-spine rotation too quickly

Where you should 'feel it':

Primary Muscles:

Hamstrings

Secondary Muscles

Lats

Single Leg Froggy & T-spine Rotation muscle groups

90/90 W/ T-Spine Opener

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Bodyweight

90/90 W/ T-Spine Opener

Notes:

Key Points:

Set both your legs at 90 degrees with your outside arm providing a base of support
Maintaining a stable lower body, open up your spine by rotating your upper body maximally
Control back downward and turn back into your hip for a big glute stretch

Common Mistakes:

Not setting both legs at 90 degrees with a square pelvis
Rotating through your hips as you open up your spine
Not turning back into your hip for a challenging stretch when you come downward

Exercise Notes:

Key Points:

Set both your legs at 90 degrees with your outside arm providing a base of support
Maintaining a stable lower body, open up your spine by rotating your upper body maximally
Control back downward and turn back into your hip for a big glute stretch

Common Mistakes:

Not setting both legs at 90 degrees with a square pelvis
Rotating through your hips as you open up your spine
Not turning back into your hip for a challenging stretch when you come downward

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Lats

DB Weighted Open Books

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Mobility

DB Weighted Open Books

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set your hips/pelvis in a locked position (on the block) in order to effectively dissasociate upper/lower
Start with the dumbbell in the same hand as the leg that's locked into position
Press upward and elevate that same shoulder off of the ground
In a controlled manner, return to the floor to starting position, ensure that your pelvis is still resisting rotation

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Quadruped DB T-Spine Opener

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Mobility

Quadruped DB T-Spine Opener

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself on all 4's with neutral posture
Using the dumbbell on one side, slowly pick it up and get to your maximal thoracic rotation
As you perform these reps, try and keep your lower half dead still and your head facing down to maximise dissasociation

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Quadruped DB T-Spine Opener muscle groups

Swap Exercises

Challenge - T-Spine Rotation 2

Thoracic mobilisation: mix of multi joint and more isolated variations

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Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes: