05
07
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. HIGH TO LOW UNILATERAL
REVERSE GRIP SEATED CABLE ROW
USE BENCH FOR SUPPORT
4 SETS : 12-12-12-12
SUPERSET WITH
STANDING PLATE ROW TO SHRUG
LOCK IN A ROW THEN STAND UP INTO HIP EXTENSION.
THIS WILL NAIL THE TRAPS
4 SETS : 8-8-8-8
2. CHEST SUPPORTED DB SEAL ROW
DB’S IN NEUTRAL POSITION
4 SETS : 8-8-8-8 + DROP 8
3. STANDING DB REVERSE GRIP DB ROW
CONNECT WITH THE LOWER LATS ON THIS ONE BY
PULLING TOWARDS THE HIP
4 SETS : 12-12-12-12 + REST PAUSE 6
4. LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15 + REST PAUSE 8
5. SEATED DB CONCENTRATION CURL
SUPINATED GRIP
3 SETS : 20-15-12
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15 + REST PAUSE 8
5. SEATED DB CONCENTRATION CURL
SUPINATED GRIP
3 SETS : 20-15-12
6. STANDING EZ BAR CURL
VERY CLOSE GRIP
3 SETS : 20-15-12
VERY CLOSE GRIP
3 SETS : 20-15-12