Name: Playbook - Luke Jones - Upper Body Warmup & Shoulder Prep
Uploaded: 2024-01-11T15:38:13.375Z
Duration: 10 min
Description: Upper Body Warmup & Shoulder Prep

Mobility exercises and activation drills to prepare the upper body for your training session or competition. Work through 2-3 circuits of the drills, and feel free to accompany with pulse raising, breathwork and any other warmup exercises you feel necessary.

Mobility exercises and activation drills to prepare the upper body for your training session or competition. Work through 2-3 circuits of the drills, spending 30 seconds or so on each, and feel free to accompany with pulse raising, breathwork and any other warmup exercises you feel necessary.

Take your index finger and thumb, and pinch into the space between the hand and forearm on the opposite wrist.

Make a fist on the hand that’s being pincered, then gently roll the wrist in circles.

Perform 3-5 repetitions in one direction, then switch directions, cycling through for the time listed.

Repeat on the opposite side.

Wrist Rollout

- From a stable all-fours position (hands under shoulder, knees under hips), you're going to move through three different positions to mobilise the wrists

- Perform 3-5 repetitions of each, and moving through them in a continuous circuit.

1 - Palms down, fingers forward. Spread your fingers wide, roll your elbow pits forward, and shift your weight forwards and back.

2- Palms down, fingers back. Again, fingers wide, elbow pits forward, and shift your weight forwards and back.

3 - Palms up, fingers forward. Be gentle with this one. Shift your weight forwards and back.

3 Wrist Stretches

- Begin in neutral stance with your arms out to your sides at shoulder height, and elbows bent at 90 degrees.

- Gently move one shoulder into external rotation (palm tips up and back) while the other goes internal rotation (palm rolls forward).

- Return to centre and alternate sides. 

- Optional: turn your head towards the 
externally rotated side, and you can also get the wrists involved for a little extra.

Thoracic Wring Out

- From standing, grab a broomstick wider than shoulder width, palms facing down.  The closer the grip, the harder the drill.

- Trying your best to keep your ribs from flaring, keep hold of the stick and bring it up over your head to behind your back, opening through the shoulders and chest.

- Keep the arms straight and maintain an upright posture.

- Reverse the motion, performing for the stated rep range or timeframe.

- Brings hands closer together for more of a challenge.

Full Shoulder Dislocates

- Begin in a solid upright stance with a resistance band set up at eye-level and more than an arms length away.

- Grab one end of the band in each hand with your palms facing down or towards each other. There should be some tension on the band even with your arms outstretched.

- Initiate the movement by squeezing your shoulder blades together, pulling your hands in towards your face before externally rotating at the shoulders, finishing in a double bicep pose, arms bent at 90 degrees. 

- Pause here momentarily before returning with control to the start position.

Banded Face Pull

- Begin in a solid plank position - tailbone tucked under, belly button towards spine, and shoulders stacked over wrists.

- Without changing this organised spine position or bending through the elbows, allow the shoulder blades to retract as the torso lowers slightly to the floor (this may only be a slight movement).

- Reverse this motion, again maintaining an organised toros and straight arms, protracting through the shoulder blades to push the torso away from the floor. Ensure the shoulders to not shrug up towards the ears.

- Alternate between the protracted and retracted positions.

- Regression: drop the knees to the floor to make the movement easier.

Scapula Push-up

Pick a scapula pull progression you can perform relatively comfortably for the required rep range.

V1 - Assisted Scapula Pull, feet on floor.
V2 - Full Scapula Pull, hanging.

- Grasp the bar or rings with a pronated grip (palms facing away from you).

- With the arms straight, initiate the scapula pull by driving your shoulder blades back and down, pulling your shoulders away from your ears.

- Pause in this position for a moment, before allowing the shoulders to rise up towards the ears (neck disappears).

- Use the feet on the floor to provide light assistance if needed.

- Add a hang on the bar to the end of each set, reaching close to failure.

Upper Body Warmup & Shoulder Prep

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