Name: Playbook - Pauline Perina - Dynamic Upper body Warm Up
Uploaded: 2023-10-13T15:02:21.385Z
Duration: 5 min
Description: Dynamic Upper body Warm Up

Alexa

8 exercises to perform for a required number of reps or time

8 exercises to perform for a required number of reps / time

- Stand straight with your feet shoulder-width apart.
- Raise and extend your arms to the sides without bending the elbows.
- Slowly rotate your arms forward, making small circles of about 1 foot in diameter.
- Complete a set in one direction and then switch, rotating backward.
- 10 seconds on each side

Arm circles (small circles)

- Stand up straight with your knees slightly bent, your feet shoulder-width apart and your arms stretched horizontally to the sides.

- Cross your arms at the front and then quickly bring them back as far as you can.

- Repeat this back and forth movement until the set is complete.

- 10 seconds

Arm swings

- Stand straight with your feet shoulder-width apart. 

- Raise and extend one arm to the sides, without bending the elbows.

- Slowly rotate your arms forward, making big circles.

- Complete a set in one direction and then switch, rotating backward. 

- 10 seconds each arm

Single Arm circles (big circles)

- Stand holding a band forward of your shoulders
- Pull your arms apart with the band across the torso until you make contact with the chest 
- Release and repeat 
- 15-20 reps

Resistance band pull aparts

- Start the same way as doing the pull part, up over the torso pull apart a little bit at the top and finish down backwards as you can 
- if you can’t get from the front of your torso all the way back behind you, that’s okay simply go as far back as you can comfortably 
- 15 to 20 reps on this exercise

Banded Dislocations

- Attach a resistance band to a bar

- Get yourself into a half- kneeling position holding the band on the side with the bent knee 

- Hold the band, press up and pull back down by activating your lat and shoulders

Half Kneeling Single Arm Overhead Press

- You can use Dumbbells or a resistance band 
- Elbow back and pinned to the side of your body 
- Do some external rotations 
- 8 reps on each arm

Rotator cuff

- Begin with your head straight and looking forward.

- Gently tilt your head to the right and start rolling it back.

- Keep rolling your head to the left and then down.

- Bring your head up to the starting position and repeat in the opposite direction.

- 10 seconds per side

Dynamic Upper body Warm Up

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