WARM WELCOME

Add these mobility exercises to your warm-up on upper-body days to activate inhibited muscle groups and improve your range of motion

Y-HANDCUFFS REPS 10

Lie with your feet raised and arms in front. Bring your hands to your lower back with palms up, and push your elbows up.

KNEELING THORACIC EXTENSION-ROTATION REPS 10 EACH SIDE

Kneel, put a hand behind your head and rotate down and across till the elbow hits the opposite knee. Return, rotating as far behind as you can.

PRONE BAND SHOULDER ROTATION REPS 10

Lie with a resistance band taut in both hands with arms extended. Move the band over your head and down to the base of your

back.