Name: Playbook - Sophia Panella - Upper Body Mobility Warm-Up
Uploaded: 2023-09-04T16:23:15.045Z
Duration: 15 min
Description: Upper Body Mobility Warm-Up

Alexys

I don’t have access to PVC pipes, any other similar warm up’s?

Kelli

First day using your program- Great warmup!🤍

Karley

Rachel

Yes Sophia thank you so much!!! Great warm up!!!

Ashley

Alexis

Mobility and warm ups before your strength training should take no longer than 10 minutes! Really just get your muscles warmed up and blood pumping. You want to save all of your energy and fuel for your lifts💪🏼

-Take the PVC pipe and hold it horizontally, shoulder-width apart
- Grip should be overhand, with palms facing the floor
- Hold the PVC pipe at hip height
- Keeping the back straight, progress through the movement by moving the PVC pipe so that it is above your head
-Slowly increase how far back and extend

PVC Pass

- Begin with PVC pipe at hips, arms straight, hands in wide grip, glutes and core engaged
- Actively pull on the PVC as if pulling it apart
- Keeping arms straight, bring the left arm overhead and then down behind hips
- Do the same with the right arm
- Slowly return each arm to the front, one at a time

PVC Around the Worlds

- Take PVC pipe above your head and slowly twist your torso from left to right

Twists

- Stand in a stable position
- Take dumbbells with wrists facing outwards and swing them in a giant circle above your head
- Slowly return to starting position

Around the Worlds

- Begin with dumbbells facing each other with elbows at 90 degrees
- Slowly rotate the dumbbells out and slowly return them back to center

Internal + External Rotations

- Begin with arms up and elbows at 90 degrees
- With palms facing out, slowly lower the dumbbells until they’re equal with your shoulders
- Slowly bring them back up

Upper Internal + External Rotations

- Begin bent over, hinging at your hips
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Upper Body Mobility Warm-Up

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