7-Step – Arms Warmup – Abia

Horizontal Loading

This is a 7-Step Warm-Up for a client would like to tone arms during a workout.

Started with a quick scrub of the forearm because we will need them warmed up later for pulling on the vertical endless rope

We then use the Arm Pulse Massage to move the fluids and loosen up the rest of the arms.

To ensure the rotated cuff is healthy we take time to work on shoulder rotations with a quick release.

Next, we use a Long Pull from the Endless Vertical Rope Machine to perform a cardio movement while warming up the arm and lats.

This 7-step is for a client who is currently unable to perform conventional pushups so I have included a modified (kneeling Push) primarily for the chest and triceps.

To further activate the biceps and forearms, we perform a light version of the Reverse Grip Biceps Curls with an EZ Curl bar.

Forearm Scrub
time 2:00
intensity 50
Tempo fast
Rest :20
Set Time Intensity Tempo Rest
1 2:00 h:m:s 50 RPE Fast :20 (h:m:s)
LPR
Arm Pulse Massage
time 2:00
intensity 50
Rest 0
Set Time Intensity Rest
1 2:00 h:m:s 50 RPE 0 (h:m:s)
LLT
Massage Ball – Triceps
reps 10
Use Massage Ball - on the triceps to warm up or aid with a proper cool down.
Set Reps
1 10
LLT
Shoulder Rotation -Band Quick Release
reps 5
intensity 60
Rest :30
Set Reps Intensity Rest
1 5 60 RPE :30 (h:m:s)
2 5 60 RPE :30 (h:m:s)
LLT
Vertical Endless Rope Machine – Standing – Long Pull
time :30
intensity 60
Rest :30
Set Time Intensity Rest
1 :30 h:m:s 60 RPE :30 (h:m:s)
2 :30 h:m:s 60 RPE :30 (h:m:s)
3 :30 h:m:s 60 RPE :30 (h:m:s)
ULT
Kneeling Push Up
reps 8
intensity 70
Set Reps Intensity
1 8 70 RPE
2 8 70 RPE
LLT
Reverse Bicep Curls – EZ Curl Bar
reps 10
- Use an overhand grip to curl - Stand shoulder length apart to provide a solid base to stand - This curl with activated the forearms and biceps NOTE: The EZ Curl Bar provides a more comfortable hand/wrist position for most clients than the straight bar
Set Reps
1 10
2 10