LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7 Step Warmup Upper Body Strength Training (T-Spine & Scapular)
Horizontal
Self-Massage: Foam Roll Lat
Set time Hold
1 30 seconds per side
DB Scaption
Set reps weight_lbs Tempo
1 8 light controlled
2 8 light controlled
Prone T-Spine Rotation
Set reps weight_lbs Rest
1 10 per side Bodyweight n/a
KB Halo
Set reps load Tempo
1 6 per side light controlled
2 6 per side light controlled
Elevated Underswitch
Set reps weight_lbs Tempo
1 8 Bodyweight controlled
Horizontal Adduction Ward Quick Release
Set reps load Tempo
1 8 per side light explosive
Ground rolling (Tumbling)
Set reps weight_lbs Tempo
1 5 per side Bodyweight slow

LuLuD – 7 Step Warm up Sample

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

I structured this warm-up as a more well-rounded preparation for your upper body work. These moves will help you prepate the scapular area as well as the shoulder areas. You can integrate these 7 steps by itself as a warmup. It should leave you feeling warm and ready to work.

Warm-Up Blocks

7 Step Warmup Upper Body Strength Training (T-Spine & Scapular)
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Time Hold
1 30 seconds per side h:m:s h:m:s
LLT
DB Scaption
Set Reps Weight Tempo
1 8 Light lbs Controlled
2 8 Light lbs Controlled
UMT
Prone T-Spine Rotation
Set Reps Weight Rest
1 10 per side Bodyweight lbs n/a (h:m:s)
LMT
KB Halo
Switch Directions every 5 seconds
Set Reps Load Tempo
1 6 per side Light Controlled
2 6 per side Light Controlled
UMT
Elevated Underswitch
Set Reps Weight Tempo
1 8 Bodyweight lbs Controlled
ULT
Horizontal Adduction Ward Quick Release
Set Reps Load Tempo
1 8 per side Light Explosive
GAR UMT
Ground rolling (Tumbling)
Set Reps Weight Tempo
1 5 per side Bodyweight lbs Slow