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. CHIN UP
start wide and work grip narrower
each set
4 SETS : failure
superset with
STANDING HUNCHED DB SHRUG
hunched t spine only
4 SETS : 10 to 12
2. STANDING STRAIGHT ARM LAT PULLDOWN
keep body at about 60 degree torso to hip angle
4 SETS : 10 to 12
3. REVERSE GRIP BENT OVER BB
PIN ROW TO HIP EXTENSION
shoulder width grip and hit the row position first. as you
hold the contracted row sit up into hip extension and you’ll
fell an additional contraction load as you go more upright.
set rack pins at depth of your arm extension when you’re bent over.
4 SETS : 8-8-8-8 + drop 8
slight high to low motion and stand sideways so you
can pull cross body
4 SETS : 10-10-10-10
lean fwd in the bottom and sit back as you curl
into the positive
3 SETS : 10-10-10 + rest pause 5
DRAG CURL
use row handle and focus on pulling up into the biceps.
this works very well much to your delight I’m sure.
3 SETS : 15 to 20
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POSTERIOR NECK
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1. 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
2.. 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