Name: Playbook - Nona Bayat - Upper Body Warm-Up
Uploaded: 2021-10-08T05:58:19.848Z
Duration: 10 min
Description: Upper Body Warm-Up

First Day starting and feels good already:)

Tayyibah Sadar

Jas Kaur

Shannon

It’s hard for the beginner to use band 🥲

Gerly

Tu'Nanē

The last warm up was pretty hard for me, probably because my band was too short..

Maria R

Langley

Angelica

Jinx

Millene

Amanda

Julissa

Amazing! Never really stretch because I don’t know how to well😭

Daniela

Ester Tania

Feeling good after this warm up 👍 excited to start these workouts

Nicola

Yes loved just wish it could tell you okay start an okay stop I kept going untill I realize I had to skip next but still great 😊

Priscila

Maria Cruz

This upper body warm up is different to what I have been shown by a PT although targets all the muscles better!

Shay Lee

Catarina Fonte

Muzammil

Fatima

Faith Brown

Jasmine

great! i never thought that it would help but i can tell it’s going to!

marena

Asia

Harshita

Parmiss

Aida

Sequoiya

It was great. Really prepared me well for the full workout !

Tisha-Marie

Love the upper body warm up routine! I really felt warmed up❤️

Marisol

Helen

Alternatives to the band. I couldnt find one in the gym

Nada

To prevent injuries from occurring, I recommend doing dynamic exercises before lifting weights or exercising

To prevent injuries from occurring I recommend doing dynamic stretching exercises before you begin lifting weights and exercising.

•repeat for both sides
•get a resistance band 
•face forward and the only part of the body that is moving is the hand that is going away from the body 
•core engaged 
•back is straight

Banded horizontal arm extensions

•step close to the wall
•stretch arm above you
•keep back straight
•core is engaged 
•shoulders rolled back
•repeat to the other arm once done with reps

Banded upward arm extension

•keep back straight 
•core engaged 
•extend arm downward slowly then slowly bring it back to the top 
•repeat to other arm once done

Banded downward arm extension

•arms start parallel to the ground 
•elbows are at a 90 degree angle 
•elbows stay in place and hands lead the way 
•back straight
•shoulders are rolled back

Rotator Cuff Rotations

•palms facing upwards
•back is straight 
•core is engaged 
•shoulders rolled back

Counter Clockwise Medium Circles

•back straight
•core engaged
•shoulders rolled back
•Palm is facing up 
•go in tiny circles

Counter Clockwise Tiny Circles

•palms facing upward
•back is straight 
•shoulders rolled back

Counter Clockwise Large Circles

•palms facing downward 
•back straight 
•shoulders rolled back 
•core is engaged

Clockwise Tiny Circles

•palms facing downward 
•straight back 
•shoulders rolled back
•core is engaged

Clockwise Medium Circles

•palms facing downward 
•rotating in clockwise direction 
•back is straight 
•core is engaged 
•shoulders are rolled back

Clockwise Large Circles

•straight back
•shoulders rolled back
•core is engaged 
•try to keep arms straight and bring them forward and back

Upper Body Warm-Up

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