Jakob | Move or Die

I. Lying Chest Opener Lie down on your side. Tuck the knees. Place one arm beside your knees on the floor. Now extend the free arm. Fist facing downwards and touching the floor. Travel above your head as far as possible. The fist on the floor stays on the floor. Do 2 minutes per side

II. Standing T-Spine Opener Lock your hips by slightly bending the knees. Now put your folded hands under your chin to lock your neck area. Softly push forward from your chest area, opening the middle section of your spine. Do 50-100 Reps - Rest as needed

III. Modified Cobra Start in a prone position. Arms are with the elbows slightly below shoulder height. Palms flat on the ground. From there slowly and gradually raise your head and upper portion of the upper body. The abdomen and the hips stay on the ground. You even push the hips a bit into the ground. Do till you feel major exhaustion in the T-Spine area.

IV. T-Spine Circles Start by pushing your T-Spine forward like you learned in the Transverse Circles. Now go upwards, to the back, and downwards. The shoulders stays almost in place. Lead from the T-Spine. You can use your legs to control the down and upward motion. Do 3 minutes in each direction

V. Active Arch Pulls Start in a Dead Hang Position - Keep elbows locked - Pull from the sternum (chest area) - Retract shoulder blades (Really pull them to the spine) Do 3-7 Reps / 3 Sets / Rest as needed

VI. Building Upper Body Rotation Lvl. I Start sitting in front of the wall. In a tailor's seat or on a small pillow. You want to get a good feeling for the overall pattern of the upper body. That's why we isolate that part by sitting down. The torso is straight. No curving, or tilting of the spine. Now rotate the backward and accelerate by coming back to the frontal position. In the last moment, add the extension of the arms and smash the ball against the wall. Do 2 minutes straight / 2 Sets / Rest as needed

VII. Building Upper Body Rotation Lvl. II Stand bilateral (feet at the width of your shoulders). Now you can integrate the hip into the movement and bring an extra amount of power into it. Important: Do not lean back. You want to do a high-quality rotation. Always imagine that you want to hit something that is behind the wall. Do 2 minutes straight / 2 Sets / Rest as needed

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