Arm Circles
Step 1 - Stand with feet hip-width apart, extend arms out to sides at shoulder height
Step 2 - Make small circles with your arms, starting with 6-inch diameter circles
Step 3 - Gradually increase circle size over 10 repetitions
Step 4 - Reverse direction and repeat the progression
Recommended Sets & Time:
Beginner: 1-2 sets of 10 circles each direction, 30 seconds rest
Intermediate: 2 sets of 15 circles each direction, 20 seconds rest
Advanced: 2-3 sets of 20 circles each direction, 15 seconds rest
What to Focus On:
Shoulder mobility - You should feel your shoulder joints loosening up with each circle
Progressive sizing - Start small and gradually make bigger circles to warm up the joint
Controlled movement - Keep the circles smooth and controlled, not rushed or jerky
Chest and back activation - Feel both your chest and upper back muscles engaging as you circle
Modifications:
Easier: Make smaller circles throughout, or do one arm at a time
Harder: Hold light water bottles while performing the arm circles
