Name: Playbook - Claire Thomas - Functional Upper Body Dynamic Warm Up
Uploaded: 2024-04-26T18:27:27.722Z
Duration: 10 min
Description: Functional Upper Body Dynamic Warm Up

Samantha Gonzalez

Angie

Kylie

Nikki

Luci

Heather Larson

Andrea lusk

Karen

Kristal

Sarah

feeling ready to start my workout thanks to this warm up!

Emily

Hanna Bromö

Kristen

Jenny

Carrie

Nicole

Shea Borchers

Larissa

Cassondra

Kevin Gonzalez

Marius cox

Teen

kacee

Functional upper body dynamic warm up:

Part 1: Run, row, bike or jump rope for 5 minutes or until you feel warm & begin to break a little sweat.

Part 2: Complete 1 round of the following:

1. Banded reverse flys - 25 secs
2. Banded or assisted pull ups - 25 secs
3. Dips - 25 secs
4. Commandos - 25 secs
5. Crab toe touches - 25 secs

Part 3: Grab a light set of dumbbells & complete 3 rounds of the following:

1. DB Z press - 10 reps
2. Renegade rows - 5 reps each way
3. Alt. DB power snatches 5 reps each way

Part 4: Continue to stretch & warm up if your body still needs it. When you feel loose & ready, go get after your workout with intensity & intention! 

***BEFORE YOU GO*** - please remember that you should always do an additional warm up set before every exercise in the workout you’re about to crush! These sets will feel easy, and shouldn’t be exerting at all, but will prepare you to maximize your efforts safely on your real sets, so that you’ll make the most of each workout.

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded reverse flys

- Adjust the resistance and place your knees on the pad
-  Hold the handles just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull ups

- Grab the parallel bars and suspend your body up with straight arms
- Lower your body by bending your elbows while leaning forward
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Dips

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement
- Repeating the sequence for time or reps

Commandos

- Raise your hips off the ground into a crab crawl position 
- Alternately lift one foot and the opposite hand, tapping your toes 
- Repeating back and forth for time or reps

Crab toe touches

Functional Upper Body Dynamic Warm Up

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

DB Z press

- Positioned in a high plank, feet wide, hips squared to the floor
- Row one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Lower with control then repeat on the opposite side

DB renegade rows

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Switching hands on the way down, next rep will be with this arm

Alt. DB power snatches

Quick, effective, nice & warm for my upper body workout 💪🏼

Jane

Ami Waldusky

Susanne Lentz

Home Upper Body Dynamic Warm Up

You know you’ve lost progress when the warm up is hard 😣😳🥵

Ashley

Steph

Let’s get warm for some Garage Grind Legs! 🔥

Lyndsey

Home Lower Body Dynamic Warm Up

Crystal

Tania

This is my Rest day workout along with Body Positive stretches❤️

TARA

Home Full Body Dynamic Warm Up

Serena

Shannon

Gym Upper Body Dynamic Warm Up 1 (Back & Shoulders focused)

Yep I’m warmed up 😂 took my sweater off on the second exercise.

Kristina

Elizabeth

Gym Upper Body Dynamic Warm Up 2 (Chest & Triceps focused)

Would like to see some more variety on warms ups!

Gabby

Gym Lower Body Dynamic Warm Up

Great warm up. I’m getting back into a workout routine and this warm out alone kicked my butt…

Functional Upper Body Dynamic Warm Up

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