Full Upper Body Warm UP

Circuit x 1

This warm up is to help the individual prep the thoracic spin, shoulders, elbows and all the pressing/ pulling muscles of the upper body for training.

UMT
Lateral Squat with Thoracic Rotation
reps 8-10 each
intensity 6
Tempo controlled
Rest 30 sec
Set Reps Intensity Tempo Rest
1 8-10 each 6 RPE Controlled 30 sec (h:m:s)
UMT
Alternating Side Ward
reps 3-4 each
Hold 3-8 sec
Rest 5-10 sec
Set Reps Hold Rest
1 3-4 each 3-8 sec h:m:s 5-10 sec (h:m:s)
LMT
Half Knee Thoracic 1 Arm Opener
reps 5-8 each
load light
Tempo explosive
Rest 30 sec
Set Reps Load Tempo Rest
1 5-8 each Light Explosive 30 sec (h:m:s)

Hold the top end position (band with the most amount of resistance)
- variation with any free weight performed explosivley with a pause at the top

LLT
LLT – Seated Dumbell External Rotations
reps 10-15 each
load moderate
Tempo controlled
Rest
Seated on Bench, Raise one knee onto bench and place elbow at the knee holding a dumbbell straight up with forearm parallel to the ceiling. Rotate dumbbell downwards (internally) keeping wrists and elbows locked to ensure rotation is coming primarily from the rotator cuff.
Set Reps Load Tempo Rest
1 10-15 each Moderate Controlled (h:m:s)

Can be performed:
- single arm to focus on the most unstable arm
- arm supported by having your elbow on a stable-chest height position

LMT
Standing Rotational Cable Row
reps 8-12 each
load moderate
Tempo controlled
Rest 30 sec
Set Reps Load Tempo Rest
1 8-12 each Moderate Controlled 30 sec (h:m:s)

Can be performed with a band or TRX as alternative modalities

Push Up Plus
reps 4-6
intensity 6-7
Tempo controlled
Rest 30 sec
Set Reps Intensity Tempo Rest
1 4-6 6-7 RPE Controlled 30 sec (h:m:s)