03
12
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 SPLIT STANCE
DB CALF RAISE
4 SETS : 8-8-8-8 (16 TOTAL IN BOTH STANCES)

2. SQUATTED CALF RAISE
CALF RAISE DONE IN BOTTOM OF
SQUAT PATTERN
3 SETS : FAILURE

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1. SEATED WIDE GRIP CABLE ROW
OUTSIDE SHOULDER WIDTH OVERHAND GRIP.
ROW TOWARDS LOWER CHEST.
4 SETS : 15 TO 20
TEMPO CUE : 2:1:1

SUPERSET WITH

STANDING DB SHRUG IN 70 DEGREES
HIP EXTENSION
BEND OVER SLIGHTLY INTO ROW/RDL POSITION
AND PERFROM SHRUGS FROM THERE
4 SETS : 10 TO 12

2. CLOSE NEUTRAL GRIP ARCHING LAT PULLDOWN
INSIDE SHOULDER WIDTH D GRIP
PULLING LOW INTO LOWER LATS
4 SETS : 12 TO 15 + REST PAUSE 6 ON LAST SET
TEMPO CUE : 2:0:1

3. CHEST SUPPORTED MACHINE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 8 TO 10 + DROP 6 ON LAST SET
TEMPO CUE : 2:0:1

4. STRAIGHT ARM LAT PULLDOWN
INSIDE SHOULDER WIDTH OVERHAND GRIP
KEEP TORSO MORE UPRIGHT
4 SETS : 12 TO 15
TEMPO CUE : 2:0:1

5. INCLINE DB TRICEP KICKBACK
CHEST SUPPORTED DB
TRI EXTENSION
4 SETS : 10 TO 12 + DROP 6 ON LAST SET

6. BODYWEIGHT TRI EXTENSION
OFF FLAT BENCH
CLOSE GRIP POSITION INSDE SHOULDER WIDTH.
THINK SKULL CRUSHER AND THIS IS REALLY
HARD FYI!!!
3 SETS : FAILURE

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ACCESSORY WORK

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

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