In this video I show what I think is the best warm up routine you should do before an upper body workout. You can adjust it based on your current capabilities and possible injuries.
The order of the exercises is not casual but follow the style R.A.M.P. (Raise, Activate, Mobilize and Potentiate).
Raise = Shoulder rotations, walkout to push-ups, horizontal jumping jacks;
Activate = Shoulder rotations against elastic band, I love this one as it allows you to move your upper arm around pain and discomfort because the tensions of the band is not fixed (Like when using a stick), facepull press alternated, this is great to challenge the shoulder joint to stay well locked into the glenoid and for the rotator cuff, it also force you to engage your mid-spine erectors muscles which have to fire to keep your torso upright.
Mobilize = SMR on lats, (can be done as well on chest, subscpularis and serratus anterior), Stick lats and triceps stretch on a box, external rotations with stick (these are great if done before a Front Squat set as well), stick overhead rotations from a deep squat position (double feature again, mid spine challenged). Feel free to change these in favour of any other areas where you feel particularly tight.
Activate = Box Plyo push Ups, Horizontal Trx explosive row. You can substitute these with some medicine ball throw or other light load explosive movement.
I Hope you enjoy it and please feel free to share any feedback you have about it.
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