Name: Playbook - Jenny Campion - Warm Up / Upper body
Uploaded: 2022-02-05T05:15:52.813Z
Duration: 10 min
Description: Warm Up / Upper body

I absolutely loved this warmup!!! Thank you

Stephanie Hinck

Did this routine before back day. Got all my muscles feeling tingly . Amazing !

Eddy

Open book:
-lay on side with shoulders and hips stacked
- bend knees 90 degrees so they are in line with hips
- extend both arms out straight, remaining level with shoulders
- Open up the top arm and begin twisting the torso, while keeping hips stacked. Follow around as far as you can with core engaged and goo alignment.
- return to start position 

Sundial:
- this takes the shoulder through a greater range of motion
- the upper arms is going to create a semi circle over head and around the body.
- aim is the keep the arm as close to the ground as possible.
- once the arm is extended over head, remember to rotate the palm up towards the ceiling.
- keep going until hand gets down towards the hip. 
-follow the rotation back in the same direction to start position.

REP COUNT: Do reps given for each movement (e.g 5 open books and 5 sundials)

Open books into Sundials

-Table top position (hands and knees)
- Reach one arm underneath the opposite armpit. Reaching as far around as you can get through the upper back (thoracic), while keeping low back level. 
- Then reverse the motion to take the arm back to it’s side and twist to reach up towards the ceiling. 
- Make sure not to “dump” into the shoulder of the supporting arm - press firmly through ground
-important not to achieve the range of motion through lower back and hips.

Thread the needle (thoracic rotation)

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you
- Once the band is directly behind your body reverse the movement back to starting position

✨Option to add in different ranges of motion - alternating drawing circles around the body. See video demo

Resistance Band Dislocates

- Hold a light resistance band, chest height with an overhand grip - palms facing the floor
- Keep a micro bend at the elbows. This will remain the same throughout. Do not bend abs extend at the elbow!
-Pull the band apart by thinking about squeezing your shoulder blades together and using your back and rear delts
-Band should remain in line with your chest
-Control back to start position

Superband Pull Aparts

- Start on your hands and knees 
- reach one arm forward and the opposite leg back
- squeeze glute and pull belly button to spine
- imagine a bowl of hot soup on your back - don’t spill it!!
- bend elbow and knee inwards at the same time then extend back to reached position

Bird Dog

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- At top, keeping arms off ground, pull elbows back towards hips.
-squeeze back and lats
-extend arms forward again 
- Lower back to starting position

Warm Up / Upper body

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