Decline Back Lunges- 10x each side
Spider Climber with T-Spine Stretch- 10 each side
Decline Back Lunges- Stand on top of a Reebok Step. If you don’t have access to one, any stair will work perfectly. Lunge back with your left leg. Be sure to drop your left knee deeper than the step to reap the benefits. Press your right foot into the step and engage the musculature of your right hip to bring you back to standing. I prefer to repeat on one side for 10 reps and then switch to the other leg. Add a knee drive at the top of your lunge to increase the challenge.
Spider Climber with T-Spine Stretch- Set up in a tall plank with your hands on the edge of your step. You can also do this with your hands on the floor. Bring your left foot up to the outside of your left hand. Drop your back hip and sink into the spider stretch. From here, add a thoracic mobilization by lifting your left arm up towards the ceiling. Really press down with right hand and try to find some glide in your mid/upper torso instead of just flinging your arm up. Return to plank and repeat on the other side.