Next Level|Level 3 T-Spine

Jun 15, 2016

[embed]https://vimeo.com/169941948[/embed]

This video is Level 3 T-Spine. In the Level 2 video we focussed on T-Spine Stability using High Threshold and Joint Integrity exercises. Now your T-Spine is prepared for strengthening exercises. At this point we need you to control rotation and have the ability to resist rotation. You have to earn the right to rotate! Your focus has to be on body control while delivering force. Stability doesn’t mean no movement but instead controlling movement. Sets and reps will be determined by your experience in the gym and your end goal. Here is a chart to help you navigate the different sets and rep options to attain your end goal.
Strength Guidlines

Muscle adaptation requires you applying a repetitive stress on the body for 6-8 weeks. Over the 6-8 weeks you will see strength gains and should increase the resistance to match your set and rep count. If you are performing 8 reps you should feel like you could perform 9 or 10 if you maxed it out. If you feel like you can do 11 or more the resistance is too light.

Perform this program 3 times a week and supplement 1 day a week of Level 1 or Level 2 T-Spine exercises.

Before you perform T-Spine Level 3 you will want to perform the Dynamic Warm Up for the Gym. Add in any other components that you are working on. If you feel the need for some metabolic training simply add 30 seconds to 2 minutes of Anaerobic work between sets. You need to choose your own adventure based on what you are trying to accomplish. Enjoy it, give us some feedback and share your results!!

Here is a PDF version of the workout for you to print and take with you to the gym! Next Level Level 3 T-Spine

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