No Weights Upper Body Workout

I have been having some upper back issues & have been going to physical therapy for it. The main thing that is causing it is my weak lower trap & my posture of rounding my shoulders forward. I know this tends to be a very common thing so I wanted to give you guys some exercises I incorporated in my workout this morning!

Warm up: 5 minutes Jump Rope

  1.  Stand to High Plank Hand Walkouts x 5
  2. Stand to High Plank Hand Walkouts + Pushup x 5
  3. Y's on the Wall (put a pillow in front of your hips & lean into the wall with your forehead resting on the wall, stretch your arms overhead in a Y shape, without bending your elbows, active your lower trap & bring your shoulder blades down & back) x 10
  4. 10 Burpees (no push up)
  5. Field Goal Arms (lay on your back with your elbows @ 90 degrees in line with your shoulder, make a small movement of squeezing your shoulder blades together without activating neck muscles!)
  6. Tricep Dips on bench (keep your back close to the bench, do NOT let your shoulder roll forward) x 15
  7. Cat Rock Back (on your hands & knees do a big cat reaching your upper back up towards the sky, rock your hips back towards your heels until you feel a nice deep stretch in your upper & mid back) x 10
  8. High Knees x 1 minute

Repeat 3 times through! I hope this helps you guys strengthen those mid back muscles that are hard to get at!