SCAPULAR LEAN BACKWARD

1. Align the left side of the body to the left side of an open doorway or a weight upright. Pronate the left hand (palm down) and grasp the edge of the doorway or upright. Keep the feet together.
2. Lean the body backward and forward in an oscillating fashion. Let the scapula protract from a small range of motion (ROM) to full ROM.
3. Repeat on the right side.

Once you have completed these dynamic stretches, you are ready to hit the weights. In the specific warm-up within the sample programs, you'll perform the actual exercise in your program with a light weight, progressively increasing the weight for each set until you reach your top weight-he weight you will be working with for the prescribed number of sets. If you are lifting heavy weights, you'll definitely need 3 specific warm-up lifting sets. If you are lifting lighter weights, you may just need 1 set. Here is an example of a specific warm-up for a lift:

Set 1: Olympic bar or 50 percent of your top weight for the day for 5 reps

Set 2: 75 percent of your top weight for the day for 3 reps

Set 3: 90 percent of your top weight for the day for 2 reps