4Q Shoulder Activation / Overhead press warm-up

Giant Set x 2

This shoulder activation preps the body for a workout that involves overhead press movement that is paired with any lunge or kneeling position.
Its is design with all 4Q to prep the shoulder to stabilized or hold an overhead press while the lower extremities is on a isometric half kneeling position or lunging pattern.

ULT
Rub & Scrub on Acromion Process ULT
time 30s
Rest 10
Use fingers tips or knuckles to rub on the bony notch on top of the shoulder. Create friction to produce heat in the area to change tissue viscosity. About 5 to 10 seconds.
Set Time Rest
1 30s h:m:s 10 (h:m:s)
2 30s h:m:s 10 (h:m:s)

Switch side half way

UMT
Thoracic reach through to Spine rotation UMT
time 30s
Tempo controlled
Rest 10
This is a floor exercise starting from a quadruped position. Reach and extend your arm across to the opposite side till your shoulder touch the floor. Then extend and rotate your arm up to the opposite side
Set Time Tempo Rest
1 30s h:m:s Controlled 10 (h:m:s)
2 30s h:m:s Controlled 10 (h:m:s)
LLT
KB half kneeling single arm press
time 30s
load light
Tempo controlled
Rest 10s
starting with half kneeling position rack KB on the opposite shoulder. Press and fully extend elbow overhead, keeping your arm close to your head. keep your elbow lined up with your shoulder.
Set Time Load Tempo Rest
1 30s h:m:s Light Controlled 10s (h:m:s)
2 30s h:m:s Light Controlled 10s (h:m:s)

stay on the right side for the first set and switch to left side on second set

LMT
Half knee turn Vipr overhead press
reps 30s
load light
Tempo controlled
Rest 10
start on a half kneeling position with Vipr on the chest. Press Vipr over head and turn head to the side. Switch your feet when you turn to the side while holding Vipr overhead. Return Vipr back to starting position, stay low when turning.
Set Reps Load Tempo Rest
1 30s Light Controlled 10 (h:m:s)
2 30s Light Controlled 10 (h:m:s)

First set stay on turning to the right, second set turn left.