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Upper-Body Warm-up
Other · Shoulder and scapular prep, then ramp the first press or pull.
Arm Circles
10 each way
Slow. Stay in a pain-free range.
- Bodyweight
Scapular Push-up
2 × 8
Lock the elbows. Move only the shoulder blades.
- Bodyweight
Band Pull-apart
2 × 12
Thumbs up. Stop before the ribs flare.
- Resistance Band
Y-T-W Raise
1 × 8 each
Light. Face down on a bench if you have one.
- Bodyweight
- Bench
Ramp-up sets
2–4 light sets of the first press or pull.