(Core - Flexibility) Thoracic Spine Basic-Advanced - Gray Institute

(Core - Flexibility) Thoracic Spine Basic-Advanced
Workout Description: All of the m ovements in this workout can be tweaked up and down for a m ore basic or
m ore advacned workout. The hand reaches will rem ain the same for each progression but the foot
placement and foot drivers can be changed to add levels of difficulty.
For a more basic routine start in a neutral standing position and go through the various hand drivers, if you'd
like, you can add a squat into this to incorporate the legs.
Description: Start standing. Squat while reaching both
hands forward at overhead and return.
Weight: Sets: Reps:
Duration: Time: Distance:
Description: Start standing. Squat while reaching both
hands rotationally to the right at knee and return.
Weight: Sets: Reps:
Duration: Time: Distance:
Description: Start standing. Squat while reaching both
hands rotationally to the right at shoulder and return.
Weight: Sets: Reps:
Duration: Time: Distance:
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(Core - Flexibility) Thoracic Spine Basic-Advanced (page: 2)
Description: Start standing. Squat while reaching both
hands rotationally to the right at overhead and return.
Weight: Sets: Reps:
Duration: Time: Distance:
Description: Start with right hand overhead and left hand
in front of body at shoulder height. Reach right hand to
the left at overhead height and reach left hand rotationally
to the left at shoulder height. Then start with left hand
overhead and right hand in front of body at shoulder
height. Reach left hand to the right at overhead height
and reach right hand rotationally to the right at shoulder
Weight: Sets: Reps:
Duration: Time: Distance:
Description: Start with left hand overhead and right hand Weight: Sets: Reps:
in front of body at shoulder height. Reach left hand to the
right at overhead height and reach right hand rotationally
to the left at shoulder height. Then start with right hand
Duration: Time: Distance:
overhead and left hand in front of body at shoulder height.
Reach right hand to the left at overhead height and reach
left hand rotationally to the right at shoulder height.
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Copyright, 2011 GrayInstitute, All Rights Reserved

(Core - Flexibility) Thoracic Spine Basic-Advanced (page: 3)
Description: Start in right-stride, neutral stance with hands
at shoulder. Reach alternating hands forward, backward,
sideways to the same side, sideways to the opposite side,
rotationally to the same side, rotationally to the opposite
side and return.
Weight: Sets: Reps:
Duration: Time: Distance:
Description: Start in left-stride, neutral stance with hands
at shoulder. Reach alternating hands forward, backward,
sideways to the same side, sideways to the opposite side,
rotationally to the same side, rotationally to the opposite
side and return.
Weight: Sets: Reps:
Duration: Time: Distance:
Description: Start with right hand overhead and left hand Weight: Sets: Reps:
in front of body at shoulder height. Lunge right foot
forward and reach right hand to the left at overhead
height and reach left hand rotationally to the left at
Duration: Time: Distance:
shoulder height and return. Then start with left hand
overhead and right hand in front of body at shoulder
height. Lunge left foot forward and reach left hand to the
Software powered by GrayInstitute www.giexercise.com (517) 264-4653
Copyright, 2011 GrayInstitute, All Rights Reserved

(Core - Flexibility) Thoracic Spine Basic-Advanced (page: 4)
Description: Start with left hand overhead and right hand
in front of body at shoulder height. Lunge right foot
forward and reach left hand to the right at overhead
height and reach right hand rotationally to the left at
shoulder height and return. Then start with right hand
overhead and left hand in front of body at shoulder height.
Lunge left foot forward and reach right hand to the left at
Weight: Sets: Reps:
Duration: Time: Distance:
Description: Start with left hand overhead and right hand
in front of body at shoulder height. Lunge right foot
forward and reach left hand to the right at overhead
height and reach right hand rotationally to the right at
shoulder height and return. Then start with right hand
overhead and left hand in front of body at shoulder height.
Lunge left foot forward and reach right hand to the left at
Weight: Sets: Reps:
Duration: Time: Distance:
Description: Start with right hand overhead and left hand Weight: Sets: Reps:
in front of body at shoulder height. Lunge right foot
forward and reach right hand to the left at overhead
height and reach left hand rotationally to the right at
Duration: Time: Distance:
shoulder height and return. Then start with left hand
overhead and right hand in front of body at shoulder
height. Lunge left foot forward and reach left hand to the
Software powered by GrayInstitute www.giexercise.com (517) 264-4653
Copyright, 2011 GrayInstitute, All Rights Reserved