Name: Playbook - Leticia Martinez - Upper Body Warm-up🔥
Uploaded: 2023-03-06T04:35:00.401Z
Duration: 10 min
Description: Upper Body Warm-up🔥

If you want to lift your best, you’ve got to execute a solid warm-up in the best way possible. By warming up your upper body, you’ll activate all the muscles you’ll need to engage during your lifts. This is especially important for those smaller muscles like the rear delts, serratus anterior, and rhomboids that often get overshadowed by your bigger muscle groups — therefore making for less efficient lifts and making you more prone to injury.

Grab your jump rope and yoga mat! you will complete these 6 exercises for 2 rounds!

Keep your feet close together when jumping.
Jump on the midsoles of your feet and land softly.
Keep your jumping height low (½” - 1” off the ground)
Keep your knees slightly bent at all times.
Maintain a tall, neutral spine.
Keep your head up, chest up, and head looking forward.

Jump rope

It's like a stationary inchworm, but minus the push-up: you start from a standing position, reach your arms down to the ground and walk your hands out so that you're in a plank, then walk your hands back toward your feet and stand up. "I love this move because it really is full body.

Plank Walkouts

Band pull-aparts are an isolation exercise designed to target muscle groups in your shoulders and upper back. Perform band pull-aparts by holding a resistance band with a shoulder-width grip. Keep your arms straight as you pull the resistance band laterally, extending both arms to either side.

Band pull aparts

With your left leg extended out and left hand on top of your head you will rotate your upper body to the sky while keeping your hips neutral. 
10 reps each side.

Adductor t-spine opener (left)

With your right leg extended out and right hand on top of your head you will rotate your upper body to the sky while keeping your hips neutral. 
10 reps each side.

Adductor t-spine opener (right)

Unlike a traditional plank, which is an isometric exercise, shoulder taps are an active move that require you to use your palms to alternately touch the top of your opposite arm while holding your body still. It may sound simple, but just wait until you try it.

Upper Body Warm-up🔥

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