TrainersEye · Session of the Day · Mobility Flow · #008

Mobility Flow Spine — Thoracic & Lumbar Segmentation

Segment-by-segment spinal articulation, rotation without lumbar compensation · Method · Controlled Articular Rotations & Joint Prep

Target ≈ 35 minDate Body Weight Session RPE cap 4-5/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Breath & joint prep · CARs · 5 min

Time__ : __

1	Cat-Cowone full breath per position — breath leads, body follows	90 s
2	Lumbar Rotationslowest circle you can draw — the brain is the target	3/dir
3	Hip CARpin every other joint — motion from ONE joint only	3/dir

Phase 2 · Primary Range Block12-15 min · 2 rounds · long holds, zero forcing, exhale into range

Time__ : __

1	Downward Dogslowest circle you can draw — the brain is the target	5 circles/side
2	Child's Posegain range only on the exhale	45 s/side
3	Thoracic Rotationown the end range — 5-s hold before leaving it	45 s/side

Progression: CARs rule: slowest possible circles, zero compensation — pin every other joint. Intensity 30-50%; morning-routine dose is daily, this session is the weekly deep dose.

Phase 3 · Secondary Region & Integration8-10 min · 2 rounds · connect the new range to movement

Time__ : __

1	Scapular Push-Upgain range only on the exhale	6 slow reps
2	Shoulder Stretchgain range only on the exhale	45 s/side
3	Bear Crawlone full breath per position — breath leads, body follows	5 slow reps

Phase 4 · Control — Strength Through Range6-8 min · slow and owned · the range you control is the range you keep

Time__ : __

	1	Single-Leg Balanceown the end range — 5-s hold before leaving it	3 × 5 slow
	2	Cossack Squatthe load is a handle into range — never a lift	2 × 5 · 4-s eccentric	kg

Phase 5 · Downregulation & Stillness4-6 min · long passive holds + box breathing · leave calmer

Time__ : __

1	Box Breathingone full breath per position — breath leads, body follows	60 s
2	Seated Forward Foldgain range only on the exhale	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Range is a skill: note today's deepest honest position — next session starts from it.

Whole Session TimeFirst warm-up minute → last second of the cool-down

__ : __ : __

Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Range work must stay pain-free — sharp, neural, or pinching pain ends the drill. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.