Name: Playbook - Sam Sweeney - Upper body: Warm up & Activation A
Uploaded: 2023-11-07T22:33:42.074Z
Duration: 10 min
Description: Upper body: Warm up & Activation A

With the inchworms and the pushups, made it feel more like a burnout than a warm up 😅

Tamara

Serena

Betty

Diva

Amie

Felt great! Could feel a lot of muscles releasing.

Dominique

Alexandra

Dorcas

Elaine

Kaitlin

Not feeling the best today so we’ll see how it goes 🙏🏼

Cara

Ready to crush my chest and light back day 👊🏼

Amberly

After Covid this felt like a workout! 😥

Andrea

Kirsten

Great upper body warmup!
Quick, efficient & effective.

Michelle Zabin

Always a great was to start chest day! 👊🏻

Mike

Always a great start to workout!!! 🙌👊🏻🙌

I usually don’t do the warmup but I will never miss it again. It not only gave me a good warm up but I could tell it was really exercising the joints but more importantly the muscles that support them! It also made me feel strong doing these movements.

Sheila

Alisa Rose

Sarah

Shannon Smolinski 

Teagan

yangBAE

After 8 weeks without working out I am exhausted from the warm up lol

Dine

Sally Deitch

So many push ups 😝 not used to that but will be interesting to see how I do going forward!

Zoey

Mandy

It’s difficult definitely had to cut it in half….

Kessie

What a great warmup/activation routine!  ❤️

Awesome warm up! Time for some upperbody!

Upper Body Warm Up and Activation A: 

MOVE INTO WARM UP SETS OF FIRST EXERCISE OF THE DAY 1-2S/3-5R 
Using only the bar or very light weight to start-- practice set up, positioning, and form as you move into your working sets for your first exercise of the day

Upper Body Warm Up and Activation A: 

1-2 Rounds of 6-10R each 
- 1. Scap Pullups 
- 2. Banded Dislocates 
- 3. Banded Pull Aparts 
- 4. Inchworm walkouts 
- 5. Push Up Plus + Push Ups

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades back and down 
- Release and repeat

Scap Pullups

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you 
- Once the band is directly behind your body reverse the movement back to starting position

Banded Dislocates

- Stand holding a band in your hands forward of your body
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

- 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
- Keeping your legs straight walk your hands back in to your feet
- Stand up

Inchworm (toes/kneeling) - Mobility

- Perform a single push up
- From high plank position protract your scapula then pinch your shoulder blades together and release

Push Up Plus + Push Up (toes/kneeling)

Upper body: Warm up & Activation A

marinela

Foam Rolling on high tension areas

Really loved this warmup. Definitely need to work on those squats with dislocations 🤣

Upper body: Warm up & Activation A

Community

More workouts from Sam Sweeney