Quick-Fire Warm-Up

Before your next upper-body workout do 3 sets of 10 reps (both arms) of the following to prime your muscles and prepare your joints:

Band Internal Rotation

• Hold a band or cable at hip height, keeping your elbow fixed to your side, then rotate your shoulder internally.

Band External Rotation

• Hold the band or cable at hip height, keeping your elbow fixed to your side,

and rotate your shoulder externally.

Front Raise

• Raise your arm to shoulder height with your elbow bent at 90 degrees.

• Rotate your shoulder so your fist faces up, reverse, then lower your arm.