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

Overhead range.
Full rotation.
Strong extension.

The broomstick, the Cuban and the prone press-up — range and strength through the whole upper back.

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

Whiplash: keep moving

Acting as usual and returning to normal movement produces better outcomes after whiplash than rest and collars.

Extension is lost quietly

Looking up is the range most people lose first and notice last. It is trained here in small, safe steps.

Thoracic stiffness costs neck range

A stiff mid-back forces the neck to make up the difference in every reach and turn.

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

A

Pass

Broomstick pass + Cuban rotation
A1

Broomstick pass-through

60 s · slow reps

Wide grip on a broom; pass it from the front to overhead and behind, then back.

Easier wider grip  ·  Harder narrower grip

R1R2—
A2

Cuban rotation with a stick

10 reps · ×2

Stick at the hips; row to the chest, rotate the hands up overhead, reverse the path.

Easier no stick  ·  Harder light bag

R1R2
B

Row hard

Feet-up row + door row
B1

Inverted row — feet elevated

60 s · slow reps

Feet on a chair under the table; pull the chest to the edge, body straight.

Easier feet on the floor  ·  Harder pause at the top

R1R2—
B2

Towel door row

12 reps · ×2

Towel round a sturdy handle; lean back and pull the chest to the hands.

Easier stand more upright  ·  Harder feet further forward

R1R2
C

Extend

Prone press-up + superman
C1

Prone press-up

60 s · slow reps

Face down; press up onto the forearms and let the mid-back extend, hips staying down.

Easier smaller range  ·  Harder onto the hands

R1R2—
C2

Superman

12 reps · ×2

Arms long; lift arms and legs a hand-width with the neck in line, hold one second.

Easier arms or legs only  ·  Harder 3-s hold

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
A1Broomstick pass-throughslow reps in 60 s —
A2Cuban rotation with a stick10 reps
B1Inverted row — feet elevatedslow reps in 60 s —
B2Towel door row12 reps
C1Prone press-upslow reps in 60 s —
C2Superman12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-Q