07
16
2021

LATS | TRAPS | BICEPS | NECK

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. HIGH INCLINE CHEST SUPPORTED
STRAIGHT ARM LAT PULLDOWN
set bench incline high at 60-75 degrees
4 SETS : 12 to 15

superset with

HIGH INCLINE CHEST SUPPORTED
DB SHRUG

4 SETS : 10-10-10-10

2. LOW INCLINE CHEST SUPPORTED
DB ROW
elbows out wide as you pull towards just
below your chest line.
set bench at 15 to 30 degrees
4 SETS : 10 to 12

3. CHIN GRIP LAT PULLDOWN
shoulder width grip and at the bottom
actually go into spinal flexion a bit as you drive elbows
down and back
4 SETS : 15 to 20 + rest pause 8 to 10 on last set

4. SINGLE ARM DB MEADOWS ROW
db pulls up and slightly away from your body
to emulate the landmine meadows variation.
4 SETS : 10 to 12 + rest pause 5 on last set

5. UNILATERAL DB PREACHER CURL
really turn pinky side of hand up
3 SETS : 12-10-8 + drop 8

6. SEATED INCLINE DB HAMMER CURL
use glute band around wrists for shoulder
external rotation resistance.
3 SETS : 10-10-10 + drop 10 hammer position only

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POSTERIOR NECK
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1. CHEST SUPPORTED NECK RETRACTION
you want to lay chest on an abmat + airex pad to create
the space to train this one
3 SETS : 10-10-10

2. CHEST SUPPORTED BENCH
DB NECK EXTENSION
light loading if needed on the back of your head.
hinge your neck training the extensor muscles and
into your central upper back.
3 SETS : near failure

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