7 Step Prep Upper Body A WM

Horizontal Loading

General Upper Body Prep – Good to use if you will be doing rotational push/pull

LAR
Self-Massage: T-Spine
time 60 seconds
0
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 60 seconds h:m:s
ULT
Supine Forced Exhalation
reps 4
Rest 10 seconds
Set Reps Rest
1 4 10 seconds (h:m:s)

4-5 normal breaths between each forced exhale

LAR ULT
Wall Reverse Step- Long Stride Stretch
reps 10
Tempo controlled
This is a 2 step drill. First start by stepping back to a comfortable distance and then ward against the wall by creating a long stretch between your foot and arm.
Set Reps Tempo
1 10 Controlled

5 each side

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 4
load light
Tempo controlled
Set Reps Load Tempo
1 4 Light Controlled
2 4 Light Controlled

2 Reps to each side, switch legs

LMT
ViPR PRO Half Kneel OH Rotational Press
reps 5
load light
Tempo controlled
Rest 20s
Set Reps Load Tempo Rest
1 5 Light Controlled 20s (h:m:s)
2 5 Light Controlled (h:m:s)

5 Reps to each side, switch legs

LMT
Band Bow and Arrow Quick Release
reps 10
load light
Set Reps Load
1 10 Light

10 reps each side

LMT LAR
Body Clapping – Rib Cage/Arm Pits
time 20-30s
Set Time
1 20-30s h:m:s