7-Step Shoulder Warm-Up

Horizontal Loading

A 7-step warm-up targeting the shoulder joint in order to prime the body for upper body exercises involving pushing/pulling in the horizontal and vertical plane. It includes fluid dynamics, SMUR, activation and excitation as part of the 4Q Model.

UMT
Foam Roll Overhead Reaches
reps 5/side
Tempo controlled
Set Reps Tempo
1 5/side Controlled
LMT
Shoulder Band Warm-Up
reps 5/side
Tempo controlled
Dynamic shoulder band exercise that takes the shoulder through all planes of movement.
Set Reps Tempo
1 5/side Controlled
LLT
Rotator Cuff Clock
reps 9/side
Tempo controlled
- Light resistance band - Stabilize arm, use alternate arm to pull resistance band in various positions on a “clock”
Set Reps Tempo
1 9/side Controlled
UMT
Sky Squat Reach
reps 5/side
Tempo controlled
Set Reps Tempo
1 5/side Controlled
LLT
Shoulder Activation: 1-Arm Band Resisted Ward Walk
reps 5/side
Tempo controlled
Set Reps Tempo
1 5/side Controlled
LLT
Shoulder Rotation -Band Quick Release
reps 5/side
Hold 3 seconds
Set Reps Hold
1 5/side 3 seconds h:m:s
LLT
Half Kneel Band Shoulder Flexion
reps 5/side
Tempo controlled
Set Reps Tempo
1 5/side Controlled