05
21
2021

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By Adam 0

 

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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1. LOW INCLINE CHEST SUPPORTED DB HIGH ROW
OVERHAND GRIP AND PULL UP WIDE AND AIMING AT YOUR
MID AND UPPER BACK
4 SETS : 12 to 15

SUPERSET WITH

SEATED REVERSE GRIP DB SHRUG
PULL UP AND BACK INTO THE TRAPS FROM A
SEATED POSITION
4 SETS : 8 to 10

2. SEATED D GRIP CABLE ROW
GO INTO THORACIC FLEXION ON THE NEGATIVE, THEN STRAIGHTEN
THAT OUT AS YOU ROW INTO THE CONTRACTION.
4 SETS : 12 to 15 + drop 6 on last set

3. PULL UP
WIDE GRIP AND CONNECT WITH
THE MID AND UPPER BACK
4 SETS : failure

4. T BAR ROW WITH ROPE ATTACHMENT GRIP
HANG ROPE AROUND THE BB AND USE AND BENT OVER POSITION
PULLING INTO THE LOWER LATS
4 SETS : 12 to 15 + drop 6 on last set

5. STANDING EZ BAR CURL
JUST OUTSIDE SHOULDER WIDTH GRIP. PULL INTO BICEP
CONTRACTION THEN DROP SHOULDERS BACK INTO
EXTENSION AND REPEAT.
3 SETS : 10-10-10

6. UNILATERAL CABLE CROSS BODY CURL
NO ATTACHMENT NEEDED FOR HAMMER POSITION
3 SETS : 20-20-20
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