CHEST/SHOULDERS TRAPS/CALVES
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CHEST/SHOULDERS
TRAPS/CALVES
REAR DELT THICKNESS EMPHASIS
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PRE-HAB/ACTIVATION/MOBILITY
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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CALVES
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TO HOLD A SUPER LONG ECCENTRIC NEGATIVE STRETCH TO
BYPASS THE ACHILLES AND TAP INTO THE MUSCLES SO THEY
ACTIVATE AND YOU CAN CONNECT WITH THEM.
INSIDE HIP WIDTH STANCE
3 SETS : 20-20-20
TEMPO CUE : 2:1:1
2. SEATED CALF RAISE
ELEVATED TOES
HIP WIDTH STANCE
3 SETS : 20-20-20
TEMPO CUE : 1:1:1
1. STANDING CABLE CROSSOVER
REAR DELTPULLBACK
PULL BACK TO Y POSITION
SET CABLES TO JUST BELOW SHOULDER HEIGHT
3 SETS : 12 TO 15
TEMPO CUE : 1:0:1
2. INCLINE CHEST SUPPORTED DB
REAR DELT SWING RAISE
PUSH STRAIGHT OUT USING
PENDULUM MOTION
3 SETS : 25-25-25
3. CHEST FOCUSED DIPS
4 SETS : FAILURE
TEMPO CUE : 3:1:1
4. LOW INCLINE SMITH MACHINE GUILLOTINE PRESS
WIDE BB GRIP AND ELBOWS OUT
4 SETS : 15-12-10-8 + DROP 8
TEMPO CUE : 2:0:1
5. SEATED PEC DECK FLY
FOAM ROLLER BETWEEN SCAPS
4 SETS : 20-15-12-10 + REST PAUSE 5
TEMPO CUE : 2:0:1
SUPERSET WITH
STANDING HUNCHED THORACIC
SPINE DB SHRUG
4 SETS : 12-12-12-12
6. INCLINE BANDED PUSH UPS
BAND AROUND BACK TO CREATE
TENSION.
HANDS UP ON BENCH OR PLYO BOX TO
CREATE THE ANGLE
3 SETS : FAILURE + DROP TO BODYWEIGHT EVERY SET
AFTER BANDED FAILURE
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ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP
FOR THESE WORKOUTS – 5$/MONTH)