Shoulder warm-up before overheads
Before bandejas, víboras and smashes: wake up the shoulder and upper back, then build up the overheads slowly.
The routine
Arm circles, small to large, forwards and backwards Band pull-aparts, fifteen slow reps Band external rotations with the elbow at your side, fifteen each arm Open books lying on your side, five each side Shadow overheads at half pace, ten Your first real overheads at half pace, building up