Mobility and Strength Program
Warm up
Foam roll thoracic spine for ~1-2m
Foam roll other muscles as needed (see PDF)
Thoracic wall stretch for ~1m
Yoga strap overheads x 12-15 reps
Walkouts x 5 reps
Day 1
Super Set x 3-4
Plank 30-60s
Banded Glute Bridges x 20 reps
Kettlebell Deadlift x 12 reps
Super Set x 3-4
Lateral Band Walks x 12 reps
Goblet Squat x 12 reps
Banded Lat Pulls x 12 reps each side
Day 2
Super Set x 3-4
Plank Up Downs x 6 each side
Reverse Lunge w/ dumbbells at sides x 12 each side
Incline dumbbell press x 12 each side
Super Set x 3-4
Side Plank 30s each side (option: add dumbbell raise or dip)
Bench supported dumbbell row x 12
Banded Retractions x 12-15 reps
Day 3
Super Set x 3-4
Dead bugs x 12 each side
Glider Sliders x 12 reps
Farmer Carries
Super Set x 3-4
Lateral Band Walks x 12 reps
Single Leg Hip x 12 each side
Bent Over Row x 12 each side (KB or dumbbell)