T-Spine Mobility Flow
Thoracic-spine mobility flow. Open book, cat stretch, cobra, world's greatest stretch. ~10 min for desk-bound lifters.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Open Book Thoracic Rotation 10 per side. T-spine rotation. 1 × 10 · rest 0s | 1 | 10 | 0s |
| 02 | Cat Stretch 8-10 slow reps. 1 × 10 · rest 0s | 1 | 10 | 0s |
| 03 | Cobra Stretch Hold 30s. 1 × 30s · rest 0s | 1 | 30s | 0s |
| 04 | Worlds Greatest Stretch 5 per side. 1 × 10 · rest 0s | 1 | 10 | 0s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Drive range from the thoracic segments; cue hips/lumbar to stay quiet so extension and rotation come from the mid-back, not the low back. Hold RPE 5, breathe range gradually rather than forcing end-range. Trigger: if lumbar extension or low-back pinch shows on cobra, cut range and reaim at the thoracic segment; if rotation stalls, swap open book for quadruped thread-the-needle (same reps/side). Programmed as a daily-eligible primer before pressing or front-rack days — run as a continuous flow, no rest between movements.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the T-Spine Mobility Flow template?
Drive range from the thoracic segments; cue hips/lumbar to stay quiet so extension and rotation come from the mid-back, not the low back. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is T-Spine Mobility Flow, and how long does it take?
T-Spine Mobility Flow runs 4 movements and about 4 working sets, roughly 14 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
iOS · Works offline
Aleks · Coach
Proposal — add weight