Name: Playbook - Dylan Ferrier - Upper Warm Up
Uploaded: 2022-12-24T01:18:50.717Z
Duration: 10 min
Description: Upper Warm Up

- Set bike seat to about your hip height
- Should be a slight bend in your knees at the bottom of the spin

Bike

- Small forward and backward
- Big forward and backward
- 10-15 each

Arm Circles

- Swing arms alternating over and under 
- Feeling your scapulas retract and protract

Cross Body Arm Swings

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Loop a band on a pole near belly button height
- For external rotations you should rotate outward and return back to neutral position. Do not go all the way back to belly button, this will cause you to lose tension
- For internal rotations this applies the same just the other way around

Mobility - internal & external rotations

- Holding the band in each hand, maintain tension through the band
- Pull the band back forming a W engaging your rear delts and upper back
- Engage your back as you pull
- Slowly lower back down releasing tension from the band

Resistance band w raise

- Not too complicated. Roll out your back where you feel tight
- T spine means your thoracic spine which is your upper back. Mine is always very tight so I spend a lot of time getting their and behind my shoulder blades

Upper Warm Up

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