A1: Pectorals on the roller

1-2 x 30-60s (both sides)

Go hunting for a deep stretch through pecs and potentially the bicep.

B1: Lats on the roller

1-2 c 30-60s (both sides)

Externally rotate the arm and drop the armpit to the floor to get a stretch through the lats. Roll backwards and forwards to get different parts of the lats. To further hunt for different lines of tension turn the chest up to the side or down towards the floor.

C1: Spinal Extension on the roller

1-2 x 10 full reps

Try and do this segmentally. Start in a rounded position with ribs closed. Slowly start rolling the roller forwards and open the shoulders, then upper back, then lower back. As you get more comfortable with these you can get your chest down to the floor.

D1: Spinal Extension on the roller - external rotation bias

1 x 10 reps

Same as above but now with external rotation in the shoulders.

E1: Swimmers

3 x 3-5 slow reps

Now is where the work really starts. The shoulders are open - time to make it active. Try to keep the hands as high off the floor (or behind you) as possible and get the rhomboids and traps firing maximally.

F1: Lift Offs

1-3 x 10 reps

Set-up with knees on the floor and forehead on the floor (raise your head on the roller if too challenging to keep arms straight). Lock out elbows and lift hands up. This should involve maximum squeeze in the traps!