TRAPS | LOWER LATS | SHORT HEAD BICEPS | ANT. NECK | FOREARMS
TRAPS | LOWER LATS | SHORT HEAD BICEPS
ANT. NECK | FOREARMS
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PRE-HAB/ACTIVATION/MOBILITY
BAND SHOULDER OPENERS
HANGING LAT STRETCH
SHOULDER INTERNAL/EXTERNAL ROTATION
UPPER TRAP STRETCH WITH BARBELL
BICEP/TRICEP MASH ON TENNIS BALL
DB RADIAL + ULNAR DEVIATION DB SUPINATION + PRONATION ______________________________________
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ANTERIOR NECK
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1. DB BACK SUPPORTED NECK
FLEXION
on flat bench with head hanging off and db
sits on your forehead
3 SETS : 12-12-12
2. BANDED/WEIGHTED PROTRACTION
Protraction is a combo of upper neck extension and mid/low neck flexion
place an abmat under your mid back to create some space to perform this
one.
3 SETS : 10-10-10
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slightly bent over : 10 reps
vertical position with paused top end : 10 reps
slightly bent over : 6 to 8 reps
vertical position fast tempo no pause : 6 to 8 reps
iso stretch in the bottom position : 30 seconds
2-3 sets 2. STANDING CABLE STRAIGHT
ARM LAT PULLDOWN
use a heavy band hung on the cable clip to get
a neutral grip
4 SETS : 10 to 15
CABLE ROW
d grip handle and kind of leaning into
the side you’re pulling with.
4 SETS : 8 to 12
4. CHEST SUPPORTED SINGLE ARM
DB REVERSE GRIP ROW
as you row try to pull db around your back to
hit that lower lat.
3 SETS : 8 to 12
4 SETS : 6-6-6-6 + drop 6 + rest pause 6
4 SETS : 8 to 12
FOREARMS
FLEXORS/EXTENSORS
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USE ROPE
2 SETS : 15-15
2 SETS : 15-15
3. CABLE WRIST EXTENSION
shoulder width supinated grip
3 SETS : 15 to 20
shoulder width pronated grip
3 SETS : 15 to 20