Basic
Tier S in StretchThread the Needle
Quadruped Thoracic Rotation
2sets
8reps /side
10srest
~3.1kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inUpper back
Joints moving smoothly through a bigger range; a mild stretch, never pinching.
Key cue (the coach says it during the set)“Move slowly and stay in control.”
Tempo · Slow and smooth
Feel it somewhere else? Fix it like this
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Keep your hips and knees still so the rotation happens in your upper back.
- Great before pressing, pulling, golf or racket sports.
Common mistakes
- Shifting the hips side to side instead of rotating the upper back.
Breathing
Exhale as you rotate open, inhale as you return.