Evans thoracic spine program

Unlock your full potential with the Evans Thoracic Spine Program, a focused 4-week journey designed to enhance your upper body strength and mobility. Comprising three sessions each week, you'll engage in targeted exercises such as Dead Bugs, Pallof Presses, and Romanian Deadlifts, all aimed at improving core stability and spinal health. Each workout is crafted to challenge you progressively, ensuring you build strength while maintaining proper form. Equip yourself with a full gym and get ready to elevate your lifting game!

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Week 1

Week 2

Week 3

Week 4

Dead Bug

Pallof Press

Romanian Deadlift (Barbell)

Step-Up (Weighted)

Standing Calf Raise

Leg Day

If looking for more lat activation, do a kneeling 1arm lat row, bracing with bench for spine support

Pull-Up (Assisted)

Inverted Row

Face Away Cable Curl

Preacher Curl (Dumbbell)

Pull Day

Skull crushers on the smith, if unable to just use a cable, set to knee height

Incline Bench Press (Smith Machine)

Skull Crusher (Barbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Dip (Assisted)

Push Day

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