Upper-Body Warm-Up

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

1. Quickly Swing Arms in place

   1 sets

   0 reps

   15s rest

2. Dynamic Chest Stretch

   1 sets

   0 reps

   15s rest

3. Chest and Front of Shoulder Stretch

   1 sets

   0 reps

   15s rest

4. Shoulder Stretch Behind the Back

   1 sets

   0 reps

   15s rest

5. Thread the Needle Pose

   1 sets

   0 reps

   15s rest

6. Open Book Stretch

   1 sets

   0 reps

   15s rest

7. Bodyweight Lying Prone Ys

   1 sets

   8 reps

   15s rest

8. Kneeling Scapular Push-Up

   1 sets

   8 reps

   15s rest

9. Lateral Side Plank (bent leg)

   1 sets

   0 reps

   15s rest

10. Isometric Chest Squeeze

    1 sets

    10 reps

    15s rest

Neck, shoulder, and scapular mobility with light activation.

1. Neck Side Stretch

   1 sets

   0 reps

   15s rest

2. Trap and Neck Stretch

   1 sets

   0 reps

   15s rest

3. Arm Circles

   1 sets

   0 reps

   15s rest

4. Wrist Circles

   1 sets

   0 reps

   15s rest

5. External Shoulder Rotation Stretch

   1 sets

   0 reps

   15s rest

6. Internal Shoulder Rotation Stretch

   1 sets

   0 reps

   15s rest

7. Scapular Slide Back to Wall

   1 sets

   8 reps

   15s rest

8. Forearm Wall Slide

   1 sets

   8 reps

   15s rest

9. Push up (on knees)

   1 sets

   8 reps

   15s rest

10. Upper Back Stretch

    1 sets

    0 reps

    15s rest