Name: Playbook - Nikki Font - Warm Up - Upper Body
Uploaded: 2024-05-20T20:34:32.819Z
Duration: 15 min
Description: Warm Up - Upper Body

Love this approachable, effective warm up!

Natalia

Choose a minimum of 5 dynamic stretches to warm up before your Upper Body Day!

Place your arm/side against a wall. 

While staying tight on the wall, perform circles forward and back

Rotators

Place your arm on a wall, with palm flat on the wall, & try to touch your armpit to the wall

Chest Stretch

Swing your arms forward and back to warm them up

Side Swipes

Extend your arm out in front of you

Point your fingers to the sky with your palm away from you

Use your other hand to push your fingers toward you

Repeat upside down

Forearm Stretch

Grip the band more than shoulder width apart

Extend and bend to one side for 3 seconds before switching

Side Stretch

Grab a band and grip it wider than shoulder width apart

Straighten arms out to the side to engage/warm up your back

Rear Delt/Back Activation

Grab a pbc pipe or band

Place hands about shoulder width apart (or whatever your range of motion allows) 

Start in front of your body, keep arms extended and bring the pipe up, over, and around to your back side

Around the World

Pretend this is a SA Cable Fly

Perform the same motion to warm up your chest

Banded Fly

Keep your Tricep perpendicular to the ground

Grip the band and push down to warm up your triceps

Warm Up - Upper Body

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