06
11
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. INCLINE CHEST SUPPORTED DB ROW
set bench at 30 ish degrees and db’s stay semi neutral
elbows tight to your sides
4 SETS : 8-8-8-8 + drop 8
SUPERSET WITH
INCLINE CHEST SUPPORTED DB SHRUG
do this immediately after the rows using the same db’s
4 SETS : failure
2. UNILATERAL STANDING D GRIP CABLE ROW
slightly high to low cable line and try and kinda
slightly twist at the to bring in the lower lat contraction
4 SETS : 12 to 15
3. WIDE GRIP PULL UP
vary grips outside shoulder width
4 SETS : 6-6-6-6 + rest pause failure
4. LAT PULLDOWN BEHIND THE HEAD
use standing and more upright position
connecting with the lower lats
4 SETS : 12 to 15 + add weight and squeeze out 3-5 more reps
on last set
5. POOR MANS DB PREACHER CURL
put your hand behind the working side and create a leverage
point to curl from. tip wrist so the pinky side of your hand is rotating
externally
3 SETS : 10 to 12
use standing and more upright position
connecting with the lower lats
4 SETS : 12 to 15 + add weight and squeeze out 3-5 more reps
on last set
5. POOR MANS DB PREACHER CURL
put your hand behind the working side and create a leverage
point to curl from. tip wrist so the pinky side of your hand is rotating
externally
3 SETS : 10 to 12
6. GLUTE BANDED DB CURL
supinated db curl with band around wrist
that you externally rotate against
3 SETS : 10 to 12
supinated db curl with band around wrist
that you externally rotate against
3 SETS : 10 to 12