MoPro
TrainersEye · Neck & Upper Back Health
Neck & Upper Back N
Trainer's Eye
Phase 3 · Thoracic and upper back · Session N

Turn the chest.
Not the low back.
Not the neck.

Rotation trained where it belongs — the ribs — with the first real upper-back pulling.

  • Nsession
  • P3Upper back
  • 12:00on the clock
  • — donecompleted

Rotation range

Most adults turn roughly eighty degrees each way. Losing it changes driving, cycling and crossing a road.

The blade anchors the neck

Several neck muscles attach to the shoulder blade. If the blade will not hold position, the neck works to steady it.

Load close to the body

A load held away from the body multiplies the work of the upper back and neck. Keep it close.

Three couplets · two rounds · twelve minutes · a neck that carries the day

A

Seated turn

Seated rotation + kneeling reach
A1

Seated rotation

60 s · slow reps

Sitting tall, arms crossed; turn the chest each way without the hips moving.

Easier smaller range  ·  Harder hold two seconds

R1R2—
A2

Kneeling rotation reach

12/side · ×2

Tall-kneeling; rotate and reach one arm across and behind, eyes following.

Easier smaller reach  ·  Harder hold two seconds

R1R2
B

Overhead

Wall slide overhead + backpack row
B1

Wall slide — overhead

60 s · slow reps

Back on the wall; slide the arms fully overhead keeping the wrists in contact.

Easier arms lower  ·  Harder hold at the top

R1R2—
B2

Bent-over row — backpack

15 reps · ×2

Hinge and hold; row the pack to the hips, blades leading, neck long.

Easier hand on a chair  ·  Harder heavier

R1R2
C

Quadruped

Quadruped rotation + reverse fly
C1

Quadruped rotation reach

60 s · slow reps

On all fours; reach one arm under and then up to the ceiling, rotating from the ribs.

Easier smaller range  ·  Harder reach further

R1R2—
C2

Reverse fly

15 reps · ×2

Hinged forward, thumbs up; open the arms out to the side, squeezing the blades.

Easier no weight  ·  Harder pause at the top

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. A stiff mid-back forces the neck to do its work. Free the ribs and the neck gets range for nothing.
  2. Pull at least as much as you push — the upper back is the neck's anchor.
  3. Move from the ribs, not the low back: the arch happens between the shoulder blades.
  4. Two clean sessions at a load earn the next. In doubt, add a rep rather than a kilo.

Tick it off

MovementRound 1Round 2Best
A1Seated rotationslow reps in 60 s —
A2Kneeling rotation reach12/side
B1Wall slide — overheadslow reps in 60 s —
B2Bent-over row — backpack15 reps
C1Quadruped rotation reachslow reps in 60 s —
C2Reverse fly15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-N