7 Step Prep Warm UP – Push Day (Shoulder & Chest)

Horizontal Loading
ULT
TRX – Forward Lunge w/Chest Fly
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
LLT
Side-Lying DB External Rotation (Abducted Arm Supported)
reps 6 each
Tempo controlled
Lie on your side with your top arm supported on a towel or small foam roller so it's abducted about 90 degrees Hold a light dumbbell , elbow bent 90 drees rotate your arm backward, keeping your shoulder stable Each side
Set Reps Tempo
1 6 each Controlled
LLT
Thoracic Rotation -Half Kneeling ( Wall / Open)
reps 6 each side
Tempo controlled
Set Reps Tempo
1 6 each side Controlled
UMT
Quadruped Thread the Needle
reps 6 each
Set Reps
1 6 each
UMT
Bear to Crab Reach
reps 6 each
Start in an elevated bear crawl position (hands and feet on the floor, knees off ground) Lift one hand and rotate your body through opening the chest upward into a crab reach position ( hips elevated, chest lifted) Drive through your planted arm and shoulder for stability, then return to bear. each side
Set Reps
1 6 each
LMT
Medicine Ball Rotational Chest Pass
reps 6 each
Tempo explosive
Set Reps Tempo
1 6 each Explosive
LMT
Shoulder Massage Gun
time 2m
Set Time
1 2m h:m:s