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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GRIP DB SHURG
start each set with a 20 second iso stretch before
you go into the reps.
3 sets : 10 to 15 2. SINGLE ARM STRAIGHT
ARM LAT PULLDOWN
neutral grip position
4 SETS : 10 to 15
d grip handle and kind of leaning into
the side you’re pulling with.
4 SETS : 8 to 12
4. BENT OVER DB ROW WITH SPINAL FLEXION
AND EXTENSION
need to snag a video for this one for sure. you bend
over for a hip extended row with controlled spinal flexion (bad arch as many call it),
and as you row leading with your elbows, you take that curve
out into a neutral spinal position (flat back).
this one takes a lot of motor control. and less weight than
a normal row for sure.
3 SETS : 8 to 12
outside shoulder width grip
4 SETS : 12-10-8-6
4 SETS : 12-10-8-6
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