Name: Playbook - Kari Moulton - Upper Warm Up
Uploaded: 2022-10-23T14:47:48.662Z
Duration: 15 min
Description: Upper Warm Up

- In a standing position with your feet at hip width, raise your arms out sideways to shoulder height and keep them straight, palms facing down
- Stand tall with good posture and your head looking straight ahead
- From here, rotate your arms forwards so that your hands make circles about the size of a soccer ball

Arm Circles - Forward

- In a standing position with your feet at hip width, raise your arms out sideways to shoulder height and keep them straight, palms facing down
- Stand tall with good posture and your head looking straight ahead
- From here, rotate your arms backwards so that your hands make circles about the size of a soccer ball

Arm Circles - Backward

* back + forward = 2 reps
- Grasp a light resistance band in front of you 
- Pull it apart to the sides and slowly bring it overhead and behind your back
- If you have difficulty bringing your shoulders behind you, assume a wider grip and pull the band farther apart to extend your range of motion

Banded Dislocates

* 1 cat + 1 cow = 2 reps
- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Cow

* 30 seconds each side
- Start by getting on your knees and hands.
- With your hand behind your neck, slowly rotate along the thoracic spine, this will turn your right elbow toward the ground
- Tighten up your lower back
- Keep your abs tight

Quadrupled Thoracic Rotations

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Upper Warm Up

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