Name: Playbook - Matthew Noszka - Quick Pump & Stretch - Upper Body
Uploaded: 2021-06-05T15:19:02.356Z
Duration: 45 min
Description: Quick Pump & Stretch - Upper Body

Benito

Rotating arms, curl one arm at a time. On the curl you should explode fast to the top of the rep. 
On the return go slow back to starting position. 
When done with reps on each arm that will count as one rep!

Single arm bicep curl

- Slow and controlled is key here.
Slow on the decline and explode on the push.

Controlled Dips

- Put your elbows into 2 bands
- Lean back and rock back & forth
- You’ll feel it stretch part of your shoulder, ease into this one – don’t stretch to far

Banded Rear Shoulder Stretch

- Grab a band and hold both ends in hands at sides. 
Lift arms back and forth overhead  slowly in a rainbow motion. 
- Great in between chest & shoulder exercises or for a warmup

Over Unders w/ Band

Holding bands in both hands behind the back. 
Leaning forward feeling the chest opening up. Work slowly into this and breath through the stretch! 

Great for before and after workouts.

Chest opener

Holding the band at one end reach over head and grab the other end of the band with opposite hand. 

Begin to pull downward with the lower hand breathing into the stretch.
Trying to get deeper into the stretch with each breath.

Overhead Lat Stretch

- Stand with feet shoulder-width apart.
- Raise the right arm straight up and slightly behind the head, so that the band extends down the back. (The right elbow may bend slightly.)
- Reaching back with the left arm, grab the bottom of the band
- Gently pull the band upward with the right hand so that the left shoulder is stretched.
- Next, pull the band down with the left arm so that the right shoulder is stretched.

** you can use a towel for this if you don’t have a band

Banded shoulder stretch

Tie a band to something sturdy over head. 
Holding each side in hands begin to push downward using your triceps. 
Keeping your elbows at your sides and shoulders back and down. 
Both hands down first, then rotate one arm at a time completing the circuit.

On return be sure to not pass a 90 degree angle with arms.

Banded tricep circuit

Quick Pump & Stretch - Upper Body

vlad

Hate you now, thanks it later😅🙏🏻

Pump Me Up

Khadija

Dope! I like being told what to do! So this was great

Jabbar

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Maybe list some options for modifications if we are unable to perform the exercise!

Marisa

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Jake

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Kayla

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Bangin❤️‍🔥cannot wait for the ones!🙏🏻

Josias

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Hey just crushed this, I’m wondering if you have a certain plant based protein powder you recommend ? I’m trying to gain muscle and overall weight

Quick Pump & Stretch - Upper Body

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