MOBILITY ROLL CALL
Your spine is begging for controlled, dynamic strength through a full range of motion.
That’s exactly what this delivers.
These are called Windshield Wipers — and if you can’t do 20 clean reps,
your spine is locked up your core is weak…or both.
This movement is a litmus test for your physical integrity.
Why?
Because it demands:
Thoracic and lumbar spinal mobility Deep rotational core strength Hip-shoulder connection (cross-body neuromuscular control) Control over your obliques, psoas, spinal erectors, and transverse abdominis Coordination across your posterior chain and deep core stabilizersWhen done right, it lubricates your spine, activates your deep core, and balances your left–right imbalances from years of compensatory movement.
It even improves the communication between your left hip and right shoulder, right hip and left shoulder — restoring contralateral harmony.
This isn’t just about aesthetics.This is about bulletproofing your spine so it can rotate, flex, extend, and stabilize…
without pain, stiffness, or restriction.
Protocol:
3 sets of 20 reps (10 per side), daily.This alone will change how your body moves and feels.
Too advanced?
Bend your knees to shorten the lever. Hold onto kettlebells, couch legs, or pole to stabilize your upper body. Progressively straighten your legs over time to challenge your mobility and core control.Remember:
You’re only as old as your spine.
And movement is the antidote to decay.
