A coach demonstrates five PVC pipe movements for upper body warm-up: half circles, full circles, pass-throughs, pec stretch, and front-rack stretch. Each exercise includes specific cues on hand placement, grip width, and posture, with 4-10 reps per side to prep shoulders and chest before lifting.
Chapters
We're going to go through our PVC warm-up series here. So we've got 5 movements and we're going to talk through each one here and tell you what we should be feeling as we do this. So we're going to start with our half circles here. Palms in front facing you to start, pretty wide grip here, and we're going to start just working one arm up and over the head here. Okay, making sure those elbows stay locked out, feeling that stretch on that right shoulder right now. So we'll get about 5 each side here, and then we're going to switch and work the other side. Okay, so we're going to go ahead and switch sides. Work that left shoulder here. Okay, again, keeping those elbows locked out, just warming up here for an upper body workout. After we go through half circles, we're going to work into full circles here. So keeping that right arm down and back, now bring that left arm up and over. And we're going to go 5 each direction here, trying to stay nice and tall through the chest. Okay, keep that neck neutral. And then we're going to work same thing, other direction. Now bringing that Right arm up and over. Okay, so we got 5 to 10 reps there. Now we're going to work into our pass-throughs. So again, stay nice and wide, trying to keep that pinky finger on the PVC, and we're going to work overhead here, okay? Pressing those arms away from our body. I would do about 4 or 5 reps here and then work narrower on the bar, still forcing those elbows to stay locked out, getting warmer as we Move through this. And then we're going to work into our pec stretch here, okay? So we're going to back rack that PVC, pull those elbows under, and we are going to press out as horizontally as we can behind those shoulders, feeling that stretch through the arms in front of the chest. From here, we're going to go into our last movement, our front rack stretch, okay? So we're going to start, grab the bottom of that PVC, Flip it over your shoulder. Now we're grabbing underneath with that other arm, trying to pull that wrist to shoulder level here. Okay, so we're recreating a front rack stretch. After we get 5 to 10 reps here, we're going to hold this position, and now we're going to drive that elbow forwards. Okay, trying to bring that up towards the head. Get another 5 to 10 reps there. Make sure we don't leave out the right side, so same thing, grab the ball Bottom of the PVC, flip that over our shoulder, underneath with the left arm. We're going to start first getting the wrist to shoulder level, and then we're going to work up with the elbow. All right, so we got 5 movements again. We got our half circles, full circles, pass-through, our pec stretch, and our front rack stretch.
