04
23
2021
BACK
LATS/TRAPS/BICEPS/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. STANDING CABLE STRAIGHT ARM
LAT PULLDOWN
KEEP TORSO MORE UPRIGHT AND DO THIS
ONE UNILATERALLY.
4 SETS : 10 TO 15 + DROP 5 TO 8 ON LAST SET
SUPERSET WITH
STANDING PLATE ROW/SHRUG
SLIGHTLY BENT FWD INITAL ROW
INTO AN UPRIGHT SHRUG POSITION WHILE
FINISHING HIP EXTENSION.
4 SETS : 8 TO 10
2. NEUTRAL GRIP PULL UP
OUTSIDE SHOULDER WIDTH
NEUTRAL GRIP
4 SETS : FAILURE
3. SEATED HIGH TO LOW
CABLE ROW (UNILATERAL)
D GRIP HANDLE
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
4. CHEST SUPPORTED MACHINEROW
JUST OUTSIDE HSOULDER WIDTH NEUTRAL GRIP
4 SETS : 8-8-8-8 + DROP 8
5. SEATED DB CONCENTRATION CURL
3 SETS : 8-8-15 TO 20
JUST OUTSIDE HSOULDER WIDTH NEUTRAL GRIP
4 SETS : 8-8-8-8 + DROP 8
5. SEATED DB CONCENTRATION CURL
3 SETS : 8-8-15 TO 20
6. STANDING CABLE CROSS BODY
HAMMER CURL
3 SETS : 8-8-15 TO 20
HAMMER CURL
3 SETS : 8-8-15 TO 20