Name: Playbook - Alex Rice - UPPER WARM UP
Uploaded: 2024-03-29T18:23:04.739Z
Duration: 15 min
Description: UPPER WARM UP

Geraldine Russo

Sofia

2 ROUNDS
Your warm up doesn't have to look exactly like this. You can always replace any movement if you have something else you prefer. Warming up is all about doing what feels best for you and gets you ready for a workout.

Start with 5-10 minutes of your cardio of choice just to get the blood flowing. If you are working out from home- this could be a walk around the block, run in place, jumping jacks, etc.

1a. Prone T 8-10 reps
1b. Prone W 8-10 reps
1c. Prone Y 8-10 reps
1d. Dead bug 8-10 reps
1e. Banded pass through 8-10 reps
1f. Chest opener 30 second hold

1a. Prone T 8-10 reps
1b. Prone W 8-10 reps
1c. Prone Y 8-10 reps
1d. Dead bug 8-10 reps
1e. Banded pass through 8-10 reps
1f. Chest opener 30 second hold

- Lying on a bench, on your stomach, raise your arms out to the side forming a T, and repeat

Prone T Raise

- Lying on your back, on your stomach, raise your arms up and bring them down by your sides, forming a W, and repeat

Prone W Raise

- Lying on a bench, on your stomach, raise your arms up (thumbs up) forming a Y, and repeat

Prone Y Raise

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Hold a band wider than shoulder width
- Raise your arms up and lower them behind your back
- Raise your arms from behind your back and lower them in front of you

Banded Pass Through

- kneeling or standing
- reach your arm behind your back and interlace your fingers
- exhale and draw shoulder blades together
- press down through your hands and puff out your chest
- breath through the stretch

Chest Opener

UPPER WARM UP CIRCUIT

UPPER WARM UP

love using this before my leg workouts! makes my workout more efficient and makes me feel stronger

Tricia

Nidia

i never knew how to properly warm up before my workouts but thanks to alex and this app, i do now!

LOWER WARM UP

Loved this at home workout! Definitely felt in the glutes! 🍑

Ashlee Caldwell

Misty

Sydney

W1/D1 Legs (Glute Focused)

Zhari

First official one done and dusted, thank you!

Megan

Shelby

W1/D2 Shoulders and Back

W1/D3 Legs (Quads and Glutes)

Marisa

W1/D4 Chest and Arms + Abs

Loved this workout! I’m 11 months postpartum and started working out at home and this by far my favorite program to follow!

UPPER WARM UP

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