NN – Upper Body Warm Up

Horizontal Loading
LAR
Self-Massage: T-Spine
time 30 sec - 1 min
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 30 sec - 1 min h:m:s
LLT
Band Half Kneel Bow to Row
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LAR ULT
Kneeling 1 Arm OH Reach
time 30 sec each
Hold
Stretch for the lats and torso.
Set Time Hold
1 30 sec each h:m:s h:m:s
UMT
Dowel Rod Halo
reps 20 (10 each direction)
Tempo controlled
Set Reps Tempo
1 20 (10 each direction) Controlled
LMT
Band Half Kneel Side Bend Pull Down
reps 8 each
load light
Tempo controlled
Set Reps Load Tempo
1 8 each Light Controlled
LLT
Shoulder Rotation -Band Quick Release
reps 6 each
load light
Tempo fast
Set Reps Load Tempo
1 6 each Light Fast
ULT
Kneeling, ball 1-hand catch and throw
time 1 min
Tempo fast
Set Time Tempo
1 1 min h:m:s Fast