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    Upper-Body Warm-Up

    Upper-Body Warm-Up

    Warm Up
    Beginner
    2 routines

    Quick 10-minute beginner warm-up for neck, shoulders, and upper back—mobilize joints and activate scapular/core for safe training.

    Routines

    Day 2 — T-Spine & Chest Opener

    Dynamic chest/shoulder openers and thoracic rotation with scapular activation.

    Beginner
    18 mins
    20 Kcal
    Quickly Swing Arms in place

    Quickly Swing Arms in place

    1 sets
    0 reps
    15s rest
    Dynamic Chest Stretch

    Dynamic Chest Stretch

    1 sets
    0 reps
    15s rest
    Chest and Front of Shoulder Stretch

    Chest and Front of Shoulder Stretch

    1 sets
    0 reps
    15s rest
    Shoulder Stretch Behind the Back

    Shoulder Stretch Behind the Back

    1 sets
    0 reps
    15s rest
    Thread the Needle Pose

    Thread the Needle Pose

    1 sets
    0 reps
    15s rest
    Open Book Stretch

    Open Book Stretch

    1 sets
    0 reps
    15s rest
    Bodyweight Lying Prone Ys

    Bodyweight Lying Prone Ys

    1 sets
    8 reps
    15s rest
    Kneeling Scapular Push-Up

    Kneeling Scapular Push-Up

    1 sets
    8 reps
    15s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    1 sets
    0 reps
    15s rest
    Isometric Chest Squeeze

    Isometric Chest Squeeze

    1 sets
    10 reps
    15s rest

    Day 1 — Shoulder & Scap Prep

    Neck, shoulder, and scapular mobility with light activation.

    Beginner
    18 mins
    19 Kcal
    Neck Side Stretch

    Neck Side Stretch

    1 sets
    0 reps
    15s rest
    Trap and Neck Stretch

    Trap and Neck Stretch

    1 sets
    0 reps
    15s rest
    Arm Circles

    Arm Circles

    1 sets
    0 reps
    15s rest
    Wrist Circles

    Wrist Circles

    1 sets
    0 reps
    15s rest
    External Shoulder Rotation Stretch

    External Shoulder Rotation Stretch

    1 sets
    0 reps
    15s rest
    Internal Shoulder Rotation Stretch

    Internal Shoulder Rotation Stretch

    1 sets
    0 reps
    15s rest
    Scapular Slide Back to Wall

    Scapular Slide Back to Wall

    1 sets
    8 reps
    15s rest
    Forearm Wall Slide

    Forearm Wall Slide

    1 sets
    8 reps
    15s rest
    Push up (on knees)

    Push up (on knees)

    1 sets
    8 reps
    15s rest
    Upper Back Stretch

    Upper Back Stretch

    1 sets
    0 reps
    15s rest
    Back to Warm Up

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