Name: Playbook - Sam Sweeney - Upper body: Warm up & Activation B
Uploaded: 2023-11-07T22:33:42.096Z
Duration: 10 min
Description: Upper body: Warm up & Activation B

Kristin Ritter

Add alternatives if there are no bands available

Jillian

Serena

Wendy

Dominique

Was great! But would it be possible to get more new warmup routines? :-)

Christine

Great activation warm up for this upper body workout!

Tanya

LOVED IT! Even though I was cracking in every movement

Karla

I love how the breathe and brace drill made me be really mindful and in tune with my body!

Cara

Andrea

Melissa

Julieann Cunningham

Azariah

yangBAE

I didn't feel a stretch in the y stretches or straight arm pulldown stretches.

Kirsten

Angie

Jessica

Kate Wolf

Berry

Used this on a back/bicep day, and my shoulder girdle was so much happier in my pull ups and pull downs!

Megan

Joanne Arnold

Good....learning the app. I keep wanting to swipe to the next exercise instead of backing out of it. But like the video & checking off of rounds

Michelle

Nice.. I’m currently on a different program. But want to try yours soon after I’m done with that ! Once I buy my barbells and rack, I’ll definitely try your barbell/dumbbells program for sure:)

Rekha

Fatemeh

Upper Body Warm Up and Activation B:

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 B:

1-2 Rounds of 6-10R each
- 1. Breathe and brace drill 
- 2. Quadruped extension and rotation 
- 3. Supermans 
- 4. Banded Y Raise 
- 5. Banded Straight arm pulldowns

- Lying on the ground with knees bent and feet on the floor
- Place one hand on your chest and the other on your belly
- Take a deep breath in through your nose drawing the air into your belly
- Exhale and brace your core

Breathe and Brace Drill

- On your hands and knees, place one hand behind your head 
- Lower your elbow toward the floor twisting through your torso 
- Rotate the opposite direction, opening the chest and pointing the elbow up to the ceiling 
- Work both sides

Quadruped Extension & Rotation

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans - Mobility

- With the band attached to a rack at around chest height
- Grab the band forward of the body, just outside shoulder width
- Raise your arms up forming a Y with your body
- Lower back down to starting position

Banded Y Raise

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Banded Straight Arm Pulldowns

Upper Body Warm Up and Activation B

Upper body: Warm up & Activation B

marinela

Foam Rolling on high tension areas

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

Full body: Warm up & Activation

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

Upper body: Warm up & Activation B

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