Static stretching before lifting dulls power. Move through range instead.
This six-minute sequence is the exact warm-up we programme before every pressing day. Two rounds, eight reps each, moving with the breath — shoulders open, upper back awake, elbows happy.
- Band pull-aparts — squeeze shoulder blades, ribs down
- Thoracic open-books — eight slow reps per side
- Wall slides — forearms glued to the wall throughout
- Scap push-ups — straight arms, chest sinks between blades
- Down-dog to cobra flow — link breath to movement
Make it a habit that sticks
Habit beats motivation: pair the sequence with an existing cue — your first sip of pre-workout, or the moment your training partner arrives. Log it with a tick for thirty days and it becomes automatic. Desk-bound all week? Run the same flow at lunch; your evening session will thank you.
