CHEST/SHOULDERS TRAPS/CALVES
CHEST/SHOULDERS
TRAPS/CALVES
MEDIAL DELT 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.
HIP WIDTH STANCE
3 SETS : 15 TO 20
TEMPO CUE : 2:1:1
2. STANDING UNILATERAL
BENT KNEE CALF RAISE
ELEVATED TOES
3 SETS : 10 TO 12
TEMPO CUE : 2:1:1
1. BEHIND THE BACK UNILATERAL
CABLE LATERAL RAISE
3 SETS : 12 TO 15
TEMPO CUE : 1:0:1
2. ONE ARM DB UPRIGHT ROW
USE BENCH FOR SUPPORT AND
LEVERAGE
3 SETS : 12 TO 15
3. DB + CABLE LOW INCLIINE
DB BENCH PRESS
ATTACH CABLES TO YOUR WRISTS + THE
DB’S FOR A DUAL LOADING SETUP.
WRIST CUFFS ARE A GREAT TOOL HERE.
2 WARM UP SETS
4 SETS : 12-10-8-5 + DROP 5 ( WITH NO CABLE TENSION)
TEMPO CUE : 2:1:1
4. CHEST FOCUSED DIPS
4 SETS : FAILURE + REST PAUSE FAIL ON LAST SET
TEMPO CUE : 2:0:1
5. SEATED WRIST CUFF CABLE FLY
PULLEY SET AT MID/UPPER CHEST HEIGHT.
SEAT WITH BACK SUPPORT NEEDED FOR BRACING.
4 SETS : 12 TO 15
TEMPO CUE : 2:0:1
SUPERSET WITH
STANDING HUNCHED DB SHRUG
ROUND YOUR THORACIC SPINE TO STRETCH AND
MAXIMALLY CONTRACT YOUR TRAP ELEVATION
4 SETS : 8 TO 10
6. LYING BB PULLOVER
SUB DB’S IF BB IS TOO HEAVY.
JUST OUTSIDE SHOULDER WIDTH GRIP.
3 SETS : 8 TO 10
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ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP
FOR THESE WORKOUTS – 5$/MONTH)