03
05
2021

LATS/TRAPS TRICEPS POSTERIOR CALVES

By Adam 0

LATS/TRAPS
TRICEPS
POSTERIOR CALVES

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PREHAB/ACTIVATION/MOBILITY

RHOMBOID RELEASE USING TENNIS BALL
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS

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POSTERIOR CALVES
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1. STANDING SMITH MACHINE CALF RAISE
HIP WIDTH STANCE
TOES ELEVATED
4 SETS : 12-10-8-6 + DROP 4

2. SINGLE LEG STANDING BENT KNEE
CALF RAISE
SQUAT INTO FLEXION AND HOLD
WHILE PERFORMING CALF RAISE
TOES ELEVATED
3 SETS : 12-12-12

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1. CLOSE D GRIP ARCHING PULL UP
TRY AND PULL TOWARDS STERNUM INSTEAD
OF HIGH ON YOUR CHEST
4 SETS : FAILURE
TEMPO CUE : 2:1:1

SUPERSET WITH

STANDING DB HUNCHED THORACIC
DB SHRUG
ROUND YOUR UPPER BACK BUT KEEP
NEUTRAL PELVIS
4 SETS : 12-10-8-6

2. CHEST SUPPORTED T BAR ROW
OUTSIDE SHOULDER WIDTH GRIP
FOCUSING ON MID/UPPER BACK
4 SETS : 12-10-8-6 + DROP 4
TEMPO CUE : 2:0:1

3. SEATED D GRIP CABLE ROW
LEAN TORSO FWD INTO MOVEMENT
4 SETS : 12 TO 15
TEMPO CUE : 2:0:1

4. LAT PULLDOWN
OUTSIDE SHOULDER WIDTH
NEUTRAL GRIP
4 SETS : 12 TO 15
TEMPO CUE : 2:0:1

5. SEATED ROPE TRI OVERHEAD EXTENSION
4 SETS : 12-10-8-6 + DROP 4

6. V BAR CABLE TRI PRESSDOWN
3 SETS : 12-10-8-6 + DROP 4

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ACCESSORY WORK

A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)

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