Name: Playbook - Mike McDonald - Warmup and Mobility (Upper Body)
Uploaded: 2022-11-14T19:27:52.310Z
Duration: 10 min
Description: Warmup and Mobility (Upper Body)

A solid warmup and mobility routine done before your workout will ensure you achieve better results during your workload sets as well as mitigate injuries later on. Be sure to reference back to these exercises before you start your workout and even on your rest and recovery days!

- Start in a kneeling position with hands at your sides
- Look down, slowly rotate your head in a 360 degree circle 
- Rotate it back

Mobility - neck rotations

With arms extended, twist your body so that your shoulders rotate through their full range of motion.

Shoulder Rotations

Holding a cup, plate, ball, etc in each hand, rotate through your shoulder’s full range of motion while keeping your object balanced upright the entire time. This is a great exercise that engages your balance and mobility before doing overhead lifts.

Shoulder Mobility Drill

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest to the floor
- Push through your hands and lift your chest
- Reverse the movement back up to starting position 
- Repeating the sequence for time or reps

Dive bomber push-ups

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- Start in a plank position 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapula push up

-Start on your hands and knees with a neutral spine
-Thread your hand (needle) under your opposite arm and reach as far as you can in that cross body position. 
-Bring that same hand back and up to your ear, while bringing that elbow as far back and to the sky as you can. 
-Repeat for each side.

Thread the Needle

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Warmup and Mobility (Upper Body)

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