LATS | TRAPS | BICEPS | NECK
LATS | TRAPS
BICEPS | NECK
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PREHAB/ACTIVATION/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. UNILATERAL LAT PULLDOWN
use d grip handle
4 SETS : 12 to 15
superset with
SEATED UNILATERAL DB SHRUG
4 SETS : 10-10-10-10
2. HIGH INCLINE CHEST SUPPORTED
DB ROW
use a 45-60 degree incline and concentrate on
the lower lats
4 SETS : 10 to 12
3. SEATED WIDE GRIP CABLE ROW
outside shoulder width pronated grip
4 SETS : 15 to 20 + rest pause 8 to 10 on last set
shoulder width neutral grip
4 SETS : failure
*only add weight if you can do more than 8 reps bodyweight
shoulder width grip with glute band around
wrists
3 SETS : 12-10-8 + drop 8
ZOTTMAN NEGATIVE
hammer position up and reverse grip
on the negative
3 SETS : 10-10-10 + drop 10 hammer position only
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POSTERIOR NECK
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1. CHEST SUPPORTED DB RETRACTION
use a very light or no band to perform this one.
you want to lay chest on an abmat + airex pad to create
the space to train this one
3 SETS : 10-10-10
2. BENCH NECK EXTENSION BRIDGE
hip thrust position with your head on the edge of the
bench and use your neck extensors to lift your body.
be super careful doing these under extreme control
3 SETS : near failure