LATS | TRAPS LONG HEAD TRICEPS | NECK
LATS | TRAPS
LONG HEAD TRICEPS | 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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db’s in neutral position
3 SETS : 15-12-10 + rest pause 5
WITH ISO HOLD BEFORE THE REPS
start each set with a hold in the bottom stretch
position, then extension
3 SETS : 15-12-10 + drop 10
3. LAT PULLDOWN HIGH ROW
outside shoulder width overhand grip and all
you do is lean back and pull in kind like
a face pull.
4 SETS : 15 to 20
superset with
STANDING REVERSE GRIP
DB SHRUG
start each set with a static hold in the bottom
stretch position before the reps.
4 SETS : 8 to 12
4. CHEST SUPPORTED DB ROW
neutral db and grip position
4 SETS : 8-8-8-8 + drop 8
5. CLOSE D GRIP LAT PULLDOWN
lean into the negative and away with the positive
and keep your elbows in tight. you want to feel
this into the lower lats.
4 SETS : 12 to 15
keep a bend in your elbows and focus on lat
stretch and pull similar to a straight arm pulldown.
vary your pronated grip width each set.
4 SETS : 8 to 12
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POSTERIOR NECK
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1. CHEST SUPPORTED BENCH
WEIGHT PLATE 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 : 10 to 15
2.. CHEST SUPPORTED NECK RETRACTION
you want to lay chest on an ab mat pad to create
the space to train this one
3 SETS : 10-10-10