Smith Machine Hip Thrusts

Lay on a bench perpendicular to it so that your upper back (T-spine) is across the bench. Hold a plate over your chest and start in a hip thrust position with your knees at 90° angles and your abs flat. Drop your hips towards the floor as you lower the weight behind your head. Wherever the head goes, the body follows, so make sure to keep driving the chin up to stretch the front of the neck and squeeze the back of the neck. This is an active mobility exercise and we will be using the weight and the hip drop in order to fold the spine over the bench increasing your upper back and shoulder mobility. After a few seconds at the end of your range, squeeze your glutes to lock the hips out at the same time that you pull the plate over until its above your chest. Repeat for repetitions. Feel free to adjust your back position to hit different vertebrae of your upper back