04
02
2021
LATS | TRAPS | TRICEPS | NECK
LATS/TRAPS TRICEPS/NECK
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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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ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. SEATED D GRIP CABLE ROW
CLOSE D GRIP AND LEANING FWD
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 2:1:1
SUPERSET WITH
STANDING DB SHRUG
TRY AND PULL DB’S APART AS YOU SHRUG UP
4 SETS : 12 TO 15
2. SNATCH GRIP LAT PULLDOWN
WIDE GRIP PULLING TO THE FRONT
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 2:0:1
3. UNILATERAL INCLINE CHEST SUPPORTED STRAIGHT ARM LAT PULLDOWN
USE 60 TO 75 DEGREE INCLINE AND HIGH PULLEY CABLE POSITION
4 SETS : 10 TO 12 + DROP 6 ON LAST SET
TEMPO CUE : 2:0:1
4. STANDING OR CHEST SUPPORTED T BAR ROW
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 8-8-8-8 + DROP 8
TEMPO CUE : 2:0:1
5. KNEELING ROPE TRI PRESSDOWN
4 SETS : 20-20-20-20
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 8-8-8-8 + DROP 8
TEMPO CUE : 2:0:1
5. KNEELING ROPE TRI PRESSDOWN
4 SETS : 20-20-20-20
6. STANDING B STANCE EZ BAR OVERHEAD TRI EXTENSION
INSIDE SHOULDER WIDTH GRIP
3 SETS : 10 TO 12 + REST PAUSE 6 ON LAST SET
INSIDE SHOULDER WIDTH GRIP
3 SETS : 10 TO 12 + REST PAUSE 6 ON LAST SET
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ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)