LATS/TRAPS TRICEPS POSTERIOR CALVES
LATS/TRAPS
TRICEPS
POSTERIOR CALVES
————————————–
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
_____________________________________
POSTERIOR CALVES
—————————–
CALF RAISE
FEET TOGETHER + TOES ELEVATED
4 SETS : 15-12-10-8 + REST PAUSE 4
2. UNILATERAL DONKEY RAISE
TOES ELEVATED
3 SETS : 10 TO 12
______________________________________
1. UNILATERAL SEATED CABLE ROW
D GRIP HANDLE
4 SETS : 15-12-10-8 + DROP 8
TEMPO CUE : 2:1:1
SUPERSET WITH
SEATED CABLE SHRUG ROW
PULLING UP IN LIKE A FACE PULL INTO THE TRAPS
4 SETS : 8 TO 10
2. WIDE GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12 TO 15 + REST PAUSE 6 ON LAST SET
TEMPO CUE : 2:0:1
3. CHEST SUPPORTED BB SEAL ROW
JUST OUTSIDE SHOULDER WIDTH OVERHAND GRIP
USE HIGH BENCH OR ROW STATION
4 SETS : 15-12-10-8 + REST PAUSE 4
TEMPO CUE : 2:0:1
4. SINGLE ARM DB SWING ROW
PULLING BACK INTO THE HIP SO
IT’S LIKE A STRAIGHT ARM PULLDOWN
FEEL AND CONTRACTION
4 SETS : 12 TO 15
TEMPO CUE : 2:0:1
5. SINGLE DB OVERHEAD TRI EXTENSION
SEATED W/ DB IN PALMS
4 SETS : 15-10-8 + DROP 8
6. STANDING CABLE TRI EXTENSION/PRESSDOWN
PLAY WITH YOUR OVERHAND GRIP WIDTHS
3 SETS : 15 TO 20 + REST PAUSE 8
—————————————————————————-
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)