Name: Playbook - Warrior Fit - Friday Apr 21 - Back/Shoulders
Uploaded: 2023-04-30T18:15:11.661Z
Duration: 60 min
Description: Friday Apr 21 - Back/Shoulders

Let's keep the strength sessions rolling in! Today is back and shoulders, focusing on pulups.

This warmup targets the rotator cuffs and shoulders, which are the sensitive parts of the upper body that are most prone to injury. Use this warmup before any pulling or pushing, to flush blood into the rotator cuffs and properly prepare them for pulling and pushing movements.

- Start with a LIGHT plate or dumbbell in your hand
- Keep elbow parallel to the ground
- Rotate your arm slowly down towards the ground
- You will feel a slight stretch behind your shoulder

Rotator Cuff Warmup Exterior (Each Arm)

- Start with a LIGHT plate or dumbbell
- Keep your elbow parallel to the ground
- Slowly rotate the plate upwards until even with your head
- Rotate back down again until the arm is at a 45-degree angle
- You will feel a slight stretch in your armpit (rotator cuff)

Rotator Cuff Warmup Interior (Each Arm)

-Start with a weight plate or dumbbell beside your head. Elbow out forward
-  Raise the weight up above your head, rotating your elbow so it is outward
- Bring the weight down again slowly, repositioning your elbow to outward again

Light Plate or Dumbbell Warmup (Each Arm)

Upper Body Dynamic Warmup

First set to failure, then try and squeeze in two reps every 60s or so. We probably won't make it past set 3 BUT keep going through that motion of gripping the bar and pulling, even after that failure set.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up EMOM - Failure

I love to really squeeze at the top here. Use a lighter dumbbell.

- From a standing position, bend forward bringing your chest to face the floor
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Rear Delt Raise

Try to go heavier on each set.
- Hinge at the hips to lean forward, neutral spine and knees slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you row
- Lower the bar in a controlled motion

Barbell Bent-over Rows

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

Go heavier with each set.
- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Place your arm across your chest.
- With the opposite arm, grab your shoulder and slightly pull your closest arm towards you.

Shoulder Stretch

- Find a stationary object taller than you.
- Place your elbow on the object and slightly twist it to stretch the pec.

Chest Stretch

- Find a roller or soft object that will elevate your back off of the ground.
- Bring your arms out to the side parallel to the ground.
- Spread your arms out letting your chest stretch.

Friday Apr 21 - Back/Shoulders

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