Upper Body Muscle Based Pull Day [Warm-Up]

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Warm-up block for upper body muscle based pull day.

Foam Roll Lats
time 30 Seconds Per Side
Tempo controlled
Set Time Tempo
1 30 Seconds Per Side h:m:s Controlled
LAR
Self-Massage: T-Spine
reps 30 Seconds Per Position
Tempo controlled
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps Tempo
1 30 Seconds Per Position Controlled
LAR ULT
Stability Ball Child’s Pose
reps 12
Tempo controlled
Set Reps Tempo
1 12 Controlled
LMT
Reverse Banded Flye
reps 12
intensity 3
Tempo controlled
Start with shoulders pronated, then externally rotate shoulders as you abduct them away from mid-line.
Set Reps Intensity Tempo
1 12 3 RPE Controlled
LLT
DB Scaption
reps 12
intensity 3
Tempo controlled
Set Reps Intensity Tempo
1 12 3 RPE Controlled