06
25
2021
LATS | TRAPS | BICEPS | NECK
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
____________________________________
1. CHEST SUPPORTED DB SEAL ROW
shoulder width neutral grip position.
use a slight incline of 15-30 degrees
4 SETS : 8-8-8-8 + drop 8
superset with
CHEST SUPPORTED DB SHRUG
same position as first movement only you’re
up in the shrug position instead of rowing
4 SETS : failure using same weight as row
2. SEATED CABLE ROW
leaning into the row on the negative and away from
it on the positive to hit the lower lats
4 SETS : 12-12-12-12
3. RACK CHIN PULL UP
outside shoulder width neutral grip with feet elevated on bench
add loading if you can (weight in lap)
4 SETS : 12-12-8-8 + rest pause 4
*note – you can gain neutral grip from a football bar or using cable d grip
handles on the bar
4. UNILATERAL DB SWING ROW
use standing and more upright position
connecting with the lower lats
4 SETS : 12 to 15
5. SEATED SUPINATED DB CURL
lean forward in the lowering phase and lean
back as you curl up on the positive side
3 SETS : 12-10-8 + drop 8
use standing and more upright position
connecting with the lower lats
4 SETS : 12 to 15
5. SEATED SUPINATED DB CURL
lean forward in the lowering phase and lean
back as you curl up on the positive side
3 SETS : 12-10-8 + drop 8
6. CABLE SUPINATED D GRIP DRAG CURL
use close d grip handle with supinated grip
and perform a drag curl
3 SETS : 10 to 15 + rest pause 5-8 on last set
use close d grip handle with supinated grip
and perform a drag curl
3 SETS : 10 to 15 + rest pause 5-8 on last set