Name: Playbook - Mariana Morais - Upper Body Warmup 💪🏽
Uploaded: 2022-02-05T04:53:26.544Z
Duration: 10 min
Description: Upper Body Warmup 💪🏽

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower

-Holding a dumbbell with arms straight out to your sides
- Circle your arms forwards

Forward Arm Circles

-Stand with your feet shoulder-width apart and extend your arms parallel to the floor.

-Circle your arms forward using small controlled motions, you can gradually make the circles bigger until you feel a stretch in your triceps.

Backward arm circles

-Stand with feet under hips, arm’s length away from a wall.
-Plant both palms on the wall, with wrists in line with your shoulders and fingers pointed at the ceiling.
-Screw pinkies into the wall to activate lats and brace core (by preparing for a gut punch). 
-Then, pull up on quad muscles and clench butt cheeks like you’re holding in a fart.
Maintaining this tight AF position, inhale and bend elbows straight back until your forehead or nose nearly boinks the wall.
-Exhale as you press the wall away and return to the starting position. That’s 1 rep.

Wall Pushup

-Press your left palm against a wall or sturdy object.
-Slowly turn your body away from the wall.
-Feel the stretch in your chest, shoulder, and arm.
-Hold this position for 30 seconds.

Wall arm stretch- left

Wall arm stretch- right

Extend your arms backwards then forwards as if you were giving a huge arm clap

Arm clap

Lift your shoulders up toward your ears and then draw them down and back.
Extend your left arm to the ceiling, then bend at the elbow to bring the left palm toward the center of your back, resting your middle finger along your spine.
Use your right hand to gently push your elbow in toward the center and down.
Hold this stretch 30 seconds on each side.

Overhead Tricep Stretch- right

Lift your shoulders up toward your ears and then draw them down and back.
Extend your right arm to the ceiling, then bend at the elbow to bring the right palm toward the center of your back, resting your middle finger along your spine.
Use your left hand to gently push your elbow in toward the center and down.
Hold this stretch 30 seconds on each side.

Overhead Tricep Stretch- left

-Place your feet shoulder-width apart and hold a weight plate in both hands with arms extended in front of you.
-In a circular motion, orbit the weight around your head, completing a 360-degree revolution and ending up at the starting position.
-Complete the same motion in the reverse direction, again ending at your starting point.

Upper Body Warmup 💪🏽

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