Fighter Pull-Up Program
A structured pull-up program using a laddering approach to build pull-up volume and strength over …
T-Spine Roller Smash
Foam roller mobilization for the thoracic spine and upper back. Improves overhead, press, and front …
Pull-Ups
The pull-up builds upper back, lat, and arm strength. Setup, coaching cues, and progressions from …
T-Spine Ball Smash Mobilization
Lacrosse ball mobilization for targeted thoracic spine tissue work. Improves press, front rack, and …
Trap Scrub
Lacrosse ball and barbell mobilization for the upper trapezius and surrounding tissue. Improves …
Upper Back Pain (Trap Tweak Sequence)
A multi-step protocol for managing upper back pain and trap tweaks through soft tissue work, …
Thoracic Extension on Roller
Thoracic extension on a foam roller for upper back mobility and posture correction.
Open Book Stretch
Open book stretch for thoracic rotation and ribcage mobility.
Cat-Cow & Spinal Rolls
Cat-cow combined with spinal rolls for full-spine segmental mobility and dynamic warm-up.
Kneeling Book Openers
Kneeling book openers for thoracic rotation and upper back mobility.
Standing Arm Swings
Dynamic standing arm swings for upper back warm-up and thoracic mobility.
Thread The Needle
Thread the needle stretch for thoracic rotation and upper back mobility.
Seated Thoracic Rotation
Seated thoracic rotation drill for upper and lower back mobility during desk work.
Lunge With Spinal Twist
A dynamic lunge combined with a thoracic rotation to open the hips and upper back simultaneously.
Lying Leg-Over Twist
Supine leg-over twist for thoracic and lumbar rotation and post-workout recovery.
Overhead Rib Mobilization
Lacrosse ball and barbell overhead rib mobilization for front rack and overhead positions.
Lower Rib Smash
Lacrosse ball lower rib soft tissue mobilization for press and hang positions.
Cat-Cow Stretch
Supple Leopard-style cat-cow stretch for spinal organization and squat position improvement.
Classic Triceps & Lat Stretch
Wall-assisted triceps and lat stretch for overhead and front rack position improvement.
Lat Pull-Down with Hip Hinge
A banded lat pull-down combined with a hip hinge to integrate hamstring and upper back activation.