Mark Ottobre walks through the Lock Big 3, a three-part shoulder warm-up. Start with 10-15 T-raises on the floor with your head down, imagining a thin sheet of ice you can't crack to keep movement controlled. Then lift your palms off the floor with hands at your sides, and finish by rotating palms up to hit your upper back and traps.
I'm gonna be demonstrating the Lock Big 3, which is a great warmup for your shoulders. So what we're gonna do is T-raise on the floor, head down. We usually do 10 reps in this position, 10 to 15 reps. The best cue on this, imagine this is a thin sheet of ice. If I lower it, I'm gonna crack the ice. So what we're gonna do is we're gonna come up and gently bring it down so we don't crack the ice. So we do 10. 10. In this position, which is our T, then we're gonna bring our hands to our side, then we're gonna do another 10. When you do this one, really try and lift your palms up off the floor. You may feel this in your triceps, that's completely normal, but really try and get as high as you can and squeeze, and again, don't crack the ice. And then you're gonna turn your hands. So my palms are up now. And then I'm gonna do another 10 to 15 reps. And again, you might feel this one also in your triceps, in your upper back, maybe even a little bit in your traps. Do another 10. So this is the lock big 3. Wherever you're watching this, make sure you follow my page for more.
