The Ultimate Ground-Based Warmup 🌟
No need to get off the ground! Stay right there ;) We will begin this three part warmup with very light weights. Your starting position is a baby cobra hold. This position will be held for all three movements. Keep your scapula retracted (shoulder blades pinched back) while performing all 3 movements.
The Warmup
Movement 1: Reverse Fly Arrow x 20 reps, keep arms straight
Movement 2: Reverse Fly 'T' x 20 reps, keep arms straight
Movement 3: Shoulder Press x 20 reps, don't let gravity pull you down!
*2 rounds total with weights between 2-5 lbs in each hand
**60 total reps, so keep it light!
The Benefits
✔️ Enhanced Muscle Activation: The baby cobra position ensures deep engagement of the upper back, shoulders, and arms, priming your muscles for the workout ahead.
✔️ Injury Prevention: By focusing on scapular retraction and controlled movements, this warmup routine helps reduce the risk of shoulder and back injuries.
✔️ Versatility and Accessibility: With minimal equipment needed and the ability to perform this warmup anywhere, it's an accessible option for everyone, regardless of fitness level or setting.
