04
09
2021
CHEST/SHOULDERS/TRAPS/CALVES
CHEST/SHOULDERS/TRAPS/CALVES
REAR DELT EMPHASIS
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PRE-HAB/ACTIVATION/MOBILITY
SHOULDER OPENERS
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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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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*IF YOU’RE HAVING CALF DEVELOPMENT ISSUES TRY 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.
1. UNILATERAL STANDING DONKEY CALF RAISE
TOES ELEVATED
3 SETS : 10 TO 12
TEMPO CUE : 2:1:1
TOES ELEVATED
3 SETS : 10 TO 12
TEMPO CUE : 2:1:1
2. SEATED CALF RAISE
3 SETS : 12 TO 15
TEMPO CUE : 2:1:1
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1. REVERSE PEC DECK FLY
SETUP SO GRIP IS SLIGHLTY ABOVE SHOULDER HEIGHT
WHEN SEATED
3 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 1:0:1
SETUP SO GRIP IS SLIGHLTY ABOVE SHOULDER HEIGHT
WHEN SEATED
3 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 1:0:1
SUPERSET WITH
SEATED BENT FWD DB SHRUG
3 SETS : 12-12-12 + DROP 6
2. STANDING CABLE CROSSOVER REAR
DELT PULLBACK
PULL BACK TO Y POSITION
NOTE : ANOTHER GREAT CUFF MOVEMENT
3 SETS : 12-12-12 + REST PAUSE 6 ON LAST SET
3. INCLINE DB BENCH PRESS
ELBOWS KINDA OUT BUT CONTROL DEPTH
AND FOCUS ON CHEST CONNECTION
5 SETS : 4-4-4-4-4
TEMPO CUE : 3:1:1
4. SEATED/LYING CHEST PRESS MACHINE
PRESSING LINE OF FORCE AND
MID CHEST HEIGHT
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 2:0:1
5. SEATED CABLE FLY
FOAM ROLLER PLACED BEHIND YOU
BENCH SET AT 70 DEGREE INCLINE
USE D GRIP HANDLES OR CUFFS
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 2:0:1 6. PRONATED LOW INCLINE
DB SQUEEZE PRESS
HOLD DB’S TOGETHER AND PRESS
BENCH INCLINE SET AT 10-15 DEGREES
3 SETS : 12-12-12
FOAM ROLLER PLACED BEHIND YOU
BENCH SET AT 70 DEGREE INCLINE
USE D GRIP HANDLES OR CUFFS
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 2:0:1 6. PRONATED LOW INCLINE
DB SQUEEZE PRESS
HOLD DB’S TOGETHER AND PRESS
BENCH INCLINE SET AT 10-15 DEGREES
3 SETS : 12-12-12