| EXAMPLE FOR A SENIOR SWIMMER WITH A TIGHT THORACIC SPINE | |||||||
|---|---|---|---|---|---|---|---|
| MON | TUES | WED | THURS | FRI | SAT | SUN | |
| AM | Run Athlean-X Band Pull Apart Q Swim Yoga | Exercise Bike Vern Gambetta T-Spine Mobility Q Swim Yoga | Stair Climbs Run Athlean-X Band Pull Apart Q Swim Yoga | Exercise Bike Vern Gambetta T-Spine Mobility Q Swim Yoga | Run Athlean-X Band Pull Apart Q Swim Yoga | Exercise Bike Vern Gambetta T-Spine Mobility Q Swim Yoga | Athlean-X Band Pull Apart Q Swim Yoga |
| PM | Legs & Gluts Ankle Mobility | Upper Body Ankle Mobility | Legs & Gluts Ankle Mobility | Abs Ankle Mobility | Legs & Gluts Ankle Mobility | Ankle Mobility | Ankle Mobility |
Exercises suitable for freeing up the T-Spine:
Q Swim Day 3:
Athlean-X Band Pull Apart with Underhand Grip:
Lat Stretch:
Vern Gambetta demonstates Thoracic Spine Mobility exercises. This link will direct you to John's Instagram page Aquatic.Courses
ARTICULATING THE SPINE - Q-SWIM HOME ROUTINE 14