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Description

Upper body warmup before lifting


Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
30 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
30 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Outward Wrist Circles
Outward Wrist Circles
30 seconds
Inward Wrist Circles
Inward Wrist Circles
30 seconds
Wrist Stretches II
Wrist Stretches II
1 minute
Wrist Stretches I
Wrist Stretches I
40 seconds
Finger Stretches
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Torso Twists
Torso Twists
1 minute
Side Bends
Side Bends
30 seconds
Body Circles
Body Circles
30 seconds

Set 2: 1 round
Angel Arms
Angel Arms
30 seconds
Shoulder Opener with Band
Shoulder Opener with Band
40 seconds
Rotating Toe Touches
Rotating Toe Touches
40 seconds
Chest Openers
Chest Openers
30 seconds
Neck Stretch with Arm Overhead
Neck Stretch with Arm Overhead
30 seconds
Neck Stretch with Arm Overhead
Neck Stretch with Arm Overhead
30 seconds
Seated Shoulder Stretch
Seated Shoulder Stretch
30 seconds
Seated Shoulder Stretch
Seated Shoulder Stretch
30 seconds
Transition
Transition
10 seconds
Back Rolls
Back Rolls
1 min 15 secs
Long Foam Roller Back Rolls
Long Foam Roller Back Rolls
35 seconds
Transition
Transition
10 seconds

Set 3: 2 rounds
Effort: Vigorous
Right Shoulder External Rotations With Band
30 seconds
Effort: Vigorous
Left Shoulder External Rotation With Band
30 seconds
Rest
Rest
10 seconds

Set 4: 2 rounds
Effort: Vigorous
Right Internal Shoulder Rotations With Band
30 seconds
Effort: Vigorous
Left Shoulder Internal Rotations With Band
30 seconds
Rest
Rest
10 seconds

Set 5: 2 rounds
Resistance: Moderate
Effort: Vigorous
Standing Shoulder External Rotation At 90 Degrees
25 seconds
Resistance: Moderate
Effort: Vigorous
Standing Shoulder External Rotation At 90 Degrees
25 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Transition
Transition
15 seconds

Set 7: 3 rounds
Resistance: Moderate
Effort: Vigorous
Serratus Anterior Wall Slide With Band
30 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Transition
Transition
15 seconds

Set 9: 2 rounds
Weights: Moderate
Effort: Moderate
Left Sidelying Dumbbell Shoulder External Rotations
24 seconds
Weights: Moderate
Effort: Vigorous
Right Sidelying Dumbbell Shoulder External Rotations
24 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Transition
Transition
15 seconds

Set 11: 2 rounds
Weights: Light
Effort: Moderate
Prone I Shoulder Flexion With Dumbbell
25 seconds
Rest
Rest
10 seconds

Set 12: 2 rounds
Weights: Light
Effort: Moderate
Prone Y Shoulder Extension With Dumbbell
25 seconds
Rest
Rest
10 seconds

Set 13: 2 rounds
Weights: Light
Effort: Moderate
Prone T Shoulder Abduction With Dumbbell
25 seconds
Rest
Rest
10 seconds

Set 14: 2 rounds
Weights: Light
Effort: Moderate
Prone Row And External Rotation With Dumbbell
25 seconds
Rest
Rest
10 seconds

Set 15: 1 round
Transition
Transition
15 seconds

Set 16: 2 rounds
Bench Dumbbell Tricep Pull Overs
Weights: Moderate
Bench Dumbbell Tricep Pull Overs
30 seconds
Rest
Rest
10 seconds
Hammer Curls
Weights: Moderate
Hammer Curls
30 seconds
Rest
Rest
10 seconds

Set 17: 2 rounds
Resistance: Moderate
Effort: Vigorous
Band External Rotation With Scaption
40 seconds
Rest
Rest
10 seconds

Set 18: 2 rounds
Prone Snow Angels
30 seconds
Rest
Rest
5 seconds

Set 19: 10 rounds
Effort: Light
Left Lying Thoracic Rotations
10 seconds

Set 20: 1 round
Rest
Rest
10 seconds

Set 21: 10 rounds
Effort: Light
Right Lying Thoracic Rotations
10 seconds

Set 22: 1 round
Rest
Rest
5 seconds

Set 23: 10 rounds
Effort: Light
Left Lying Thoracic Rotations
10 seconds

Set 24: 1 round
Rest
Rest
5 seconds

Set 25: 10 rounds
Effort: Light
Right Lying Thoracic Rotations
10 seconds

Set 26: 1 round
Rest
Rest
5 seconds

Set 27: 3 rounds
Effort: Light
Doorway Stretch
30 seconds
Rest
Rest
10 seconds

Set 28: 2 rounds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
20 seconds
Rest
Rest
5 seconds
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
20 seconds
Rest
Rest
5 seconds

Set 29: 2 rounds
Dumbbell Wrist Ulnar Deviations Supine
Dumbbell Wrist Ulnar Deviations Supine
20 seconds
Rest
Rest
5 seconds
Dumbbell Wrist Rotations Supination And Pronation
Dumbbell Wrist Rotations Supination And Pronation
20 seconds
Rest
Rest
5 seconds

Set 30: 1 round
Extended Child's Pose
Extended Child's Pose
50 seconds
Rest
Rest
5 seconds

Set 31: 1 round
Neutral Grip Hang
Neutral Grip Hang
30 seconds
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Right Tricep Stretch
Right Tricep Stretch
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Big Toe Forward Bend
Big Toe Forward Bend
40 seconds
Bicep Stretches
Bicep Stretches
40 seconds
Camel
Camel
40 seconds
Cat Cow
Cat Cow
1 minute
Shin Grabs
Shin Grabs
1 minute
Shin Grabs
Shin Grabs
1 minute
Lying Spinal Twist
Lying Spinal Twist
30 seconds
Lying Spinal Twist
Lying Spinal Twist
30 seconds
Corpse
Corpse
1 minute


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