The Method

Bolstered T Rotation

Smash, stretch, and activate corrective strategies for thoracic rotation — releasing thoracic and lat restrictions, improving rotational range of motion, and building rotational strength.

All Corrective Exercises

Watch the Videos

Enter the access code from your book and your email address to unlock every assessment, screen, and corrective exercise video.

Smash

Soft tissue work to release restrictions and improve tissue quality.

Entire Back Smash

Entire Back Smash

Rhomboid Smash with arm movement

Rhomboid Smash with arm movement

Anterior Tibialis Smash

Anterior Tibialis Smash

Lats with foam roller

Lats with foam roller

Figure 4 glute smash on foam roller

Figure 4 glute smash on foam roller

Smash IT band with muscle stick

Smash IT band with muscle stick

Thoracic Extension over roller with knee sways

Thoracic Extension over roller with knee sways

Pec minor smash with arm sweeps

Pec minor smash with arm sweeps

Double ball t-spine smash with and without arm movement

Double ball t-spine smash with and without arm movement

Stretch

Restore range of motion and lengthen restricted tissues.

Corner Chest Stretch

Corner Chest Stretch

Standing lateral leg swings

Standing lateral leg swings

Prone Arm Bar

Prone Arm Bar

Pigeon Pose

Pigeon Pose

Thread the needle

Thread the needle

Supine Figure 4 Glute Stretch

Supine Figure 4 Glute Stretch

Dynamic Scorpion Stretch

Dynamic Scorpion Stretch

Bolster Thoracic Rotation

Bolster Thoracic Rotation

Half kneeling T rotation against wall

Half kneeling T rotation against wall

Quadruped Thoracic Stretch

Quadruped Thoracic Stretch

Activate

Strengthen and reinforce neuromuscular control.

Half kneeling T rotation against wall

Half kneeling T rotation against wall

Quadruped Active T Rotations

Quadruped Active T Rotations

Dead Body Roll

Dead Body Roll

Woodchop (low to high)

Woodchop (low to high)

Windmill

Windmill

Horizontal Woodchop

Horizontal Woodchop

Smash

  • Entire back with foam roller
  • Mid/upper back foam roller extensions with leg drop side to side
  • Lats with foam roller
  • T-spine with double lacrosse ball and arm extensions
  • Pec minor with ball
  • Bicep with barbell or ball
  • Figure 4 foam roller smash for glutes
  • IT band with foam roller or muscle stick

Stretch

  • Bolstered foam roller T-rotations
  • Corner chest stretch
  • Figure 4 glute stretch
  • Lateral leg swings
  • Prone arm bar
  • Dynamic scorpion stretch with internal and external shoulder positions
  • Scorpion stretch to cross-body foot hold
  • Pigeon pose
  • Offset stance half kneeling T-rotation against wall
  • Quadruped thread the needle
  • Quadruped T-rotation arm swings

Activate

  • Half kneeling T-rotations against wall
  • Horizontal wood chop variety with bands or cable machine
  • Rotation variety with a TRX Rip Trainer
  • Low to high wood chop variety with bands or cable machine
  • Supine knee windshield wipers
  • Standing or half kneeling windmills
  • Quadruped active T-rotations
  • Dead body rolls
  • Offset stance lateral ball toss