Fig. 2

On-deck active warm-up (S start, F finish). Complete 2 sets of 15 for each activity. Active Warm-Up: a Place your arms by your side, bend your elbows to 90° to assume the start position. Externally rotate your arms to the end range at a comfortable pace and then return to the starting position. As you externally rotate, pinch your shoulder blades together. Do not force the end range. Complete 2 sets of 15 repetitions. Active Warm-Up: b Place the back of your hands on your back at the belt line and bring your elbows forward to assume the start position. Squeeze your elbows and shoulder blades together and then return to the start position. Complete 2 sets of 15 repetitions. Active Warm-up c Forward elevate your arms to 90° and then bend your elbows to 90° to assume the starting position. Horizontally abduct your arms to a “goal post” position, squeezing your shoulder blades together at the same time. Then, return to the starting position. Complete 2 sets of 15 repetitions. Active Warm-up: d Abduct your arms to 90° and bend your elbows to 90° to assume the starting position. Then, externally rotate your shoulders to achieve the “goal post” position. Return to the starting position. Complete 2 sets of 15 repetitions. Active Warm-up: e Assume a tight streamline for the start position. Drop your elbows into your “back pockets,” while squeezing your shoulder blades together and keeping your hands up. Return to the streamline position and complete 2 sets of 15 repetitions