 What's up, EHP Labs? Go Go Flex here. And in today's video, we're gonna be talking about my upper body, warm-up and mobility. Now, I follow this routine every day before I hit any type of upper body workout. Reason being, it helps me stay away from injury and preps my body to lift more and lift safely. So let's get into it. So first exercise is gonna be band pull-up parts. Now, basically, you're gonna take a band. This is the band I got from Elite FT-S. This is their mini band. And you're gonna grab just shoulder width apart or whatever your mobility is at. If you have horrible shoulder mobility, then start out here and just go like that. And then just bring it in more. I can go about right here and just keep your arms straight. You're gonna try to, as much as possible, not to hyperextend your lower back and just come straight back overhead and down to your butt. So for this, I do about 10 to 15 repetitions depending how my shoulders are feeling at the time. And then from there, what I do is I do it one at a time. I believe these are called around the world or something. So what you'll notice about this warm-up is a majority of this warm-up is gonna be directed at your rotator cuffs and your shoulders in general. Reason being is that's where you're gonna have a lot of issues. After 14 years of lifting in the gym, majority of the people that I've met that have had upper body injury tend to be rotator cuff issues just because it's such a weak joint, especially if you're stronger, you just wanna make sure you warm it up properly before you lift or you have a good chance of injury. Next exercise is external rotations. We see you take the band, you can wrap it around like this if you want to, doesn't really matter. From here, what you're gonna do, you're gonna come up here and externally rotate the band. So keep your elbow tucked into your body. And pull out. What you're gonna do is you're gonna feel a nice stretch in your anterior delt and your rotator cuff. Next exercise is a variation of face pull. So basically what you're gonna do is you're gonna keep your band where it was, slide it up and just take about a shoulder width grip and this similar to face pulls, instead of pulling it to your face, you're gonna pull it above the top of your head. So you pull back. What you do, what you'll feel is a good stretch on your anterior delts and a nice contraction on your anterior delts as well, as well as that stretch. So next, you're gonna keep your band around the pole. You're gonna stay retracted, keep your posture nice and in line. You're gonna pull your elbows back about so they're in line with your shoulders and from there, just rotate your palms up. And again, you're gonna feel it in your rotator cuff and you rotate all the way back as much as possible. Just keep everything nice and in line. So my elbow and everything is moving. My elbow or shoulder is moving. It's just pivoting up. So that's pretty much my upper body, your warm-up. Now, depending on what body part I'm hitting, I'll typically do push-ups or pull-ups, depending. So I'll do push-ups, obviously, before any type of bench day, any type of push workout. I'll do pull-ups even for my push workout. Reason being is because you use a lot of your back. Your back is a primarily stabilizer for your bench. So I'll do pull-ups regardless and back day, I won't do push-ups, but I will do pull-ups because that is what we're working on. All right, so that's the end of the video. Make sure you guys subscribe to the HP Labs channel and stay tuned for future videos. Comment down below what you guys would like to see next. You can also follow me on all social medias at GokuFlex and I'll see you guys in the next video. My chef, Chef Sanane, pull-ups.