A warm-up routine using a J-band before throwing. Do bicep curls, tricep extensions, single-arm flies, resisted arm circles, a scapular scarecrow exercise, band rows, and reverse throws. Ten reps per set, proper form prevents arm injuries.
Chapters
Alright, today I'm going to show you guys my J-band routine before every time I throw that I do. That really stretches out your arms and gets your muscles activated. So first exercise is bicep curls. Just going to keep your arms parallel and just do 10 of these. Once you're done with those, turn around and do tricep extensions. Make sure to get a good solid base. Then I do reverse flies and forward flies with one arm instead of two arms. This, um, this should focus more on the one arm, so it's not splitting the exercise between two. So it's 10 arms, 10 reps each arm.
Thanks for clarifying that you don't need 10 arms to do this. And 4 or 5, same thing.
Alright, then another thing I like to do next is arm circles. So you're gonna get— make sure there's good resistance on it. You're just gonna relax your shoulders and do 10 going in. And then 10 the other way. All right, so at this point you take the left one off. Whatever hand, I guess, your dominant— I'm right-hand dominant, so I'm gonna do my right hand. We're just gonna lock in the elbow, give it some support, and do 10 of these. Alright, and then let's go to the other side. And this, this is gonna be a lot weaker because it's got a lot smaller muscles. So you're gonna want to take a step or two in, and then same thing, just reverse motion. Alright, this one is gonna be scarecrows with the band. You want to brace your shoulder, make sure it's not coming forward like this. Do your back, do 10 of these. Then just the opposite motion. Then I like to finish it off with 10 rows. And then 10 reverse throws. Alright, and that's it. Make sure to stay consistent and to do these every single time and to warm up slowly so you don't get your arm hurt. Thanks for watching and see you next time.
