Ultimate Warm-Up: “UPPER” Muscle Activator!

THIS IS NOT A WORKOUT! So don’t treat it like one! The more muscle you can activate before a lift, the stronger you will be! But remember, this is a warm-up, and if done properly you will break through some of you current plateaus in no time!

For Tracking and measuring you will need a stop watch:
http://www.sears.com/shc/s/p_10153_12605_00614317000P?
prdNo=1&blockNo=1&blockType=G1

Be sure to download the tracking and measuring sheet!

1. First go to www.ScottHermanFitness.com
2. Once logged in to SHF go to the ROUTINES body diagram and click on “Warm-Ups”
3. Then click on “Ultimate Warm-Up: “UPPER” Muscle Activator!” to download the score sheet!

• 4 warm-up exercises
• 2 circuits
• 7-10 seconds

(1:16)- Routine Sets & Reps

(2:26)- Push-Up In-Out (Jack’s Demonstration)

(2:47)- Push-Up Back & Forth (Jack’s Demonstration)

(3:01)- Plyo Lateral Push-Up (Version 1) (Jack’s Demonstration)

(3:21)- Plyo Lateral Push-Up (Version 2) (Jack’s Demonstration)

(3:58)- Push-Up In-Out (Scott’s Turn)
(4:26)- Push-Up Back & Forth (Scott’s Turn)
(5:19)- Plyo Lateral Push-Up (Version 1) (Scott’s Turn)
(5:45)- Plyo Lateral Push-Up (Version 2) (Scott’s Turn)

(0:20)- Link to Ultimate Warm-Up: “UPPER” Fast Twitch Igniter!
(0:31)- Jack’s YouTube (www.YouTube.com/TwiceTheSpeed1)
(7:20)- Link to Ultimate Warm-Up: “UPPER” Fast Twitch Igniter!
(7:27)- Jack’s YouTube (www.YouTube.com/TwiceTheSpeed1)

This warm-up is designed to get you ready for a great workout for AT HOME, OUTSIDE or
at the GYM.

This Routine Requires:

1. 1. Stopwatch: http://www.sears.com/shc/s/p_10153_12605_00614317000P?prdNo=1&blockNo=1&blockType=G1

List of Exercises:

• 2 circuits
• 7-10 seconds

1. Push-Up In-Out
2. Push-Up Back & Forth
3. Plyo Lateral Push-Up (Version 1)
4. Plyo Lateral Push-Up (Version 2)

NOTE: Timestamps are available for each exercise in the info section of the video when
watching on YouTube.

• Rest as needed between sets
• You can change the order of the exercises

Remember, when doing this warm-up, work at your OWN intensity.

• This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.
• This warm-up should be done before any routine involving the upper body.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be
sure to check out the 8 minute demo for the SHF Meal Plan.

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