10
08
2021

UPPER BACK | TRAPS | LONG HEAD TRICEPS | POST. NECK

By Adam 0

UPPER BACK | TRAPS
LONG HEAD TRICEPS | POST. 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. SEATED CABLE CROSSOVER
KATANA TRI EXTENSION
set cables just below shoulder height and cross them over
each other behind your head. this will for an X as you extend your
arms out into elbow extension.
3 SETS :  12-10-8
 

2. LYING DB SKULL CRUSHER
keep db’s in neutral position
3 SETS : 10 to 15

superset with

OVERHEAD SNATCH GRIP BB SHRUG
overhead press position with scapular elevation
aka upward shrug thrust.
3 sets : 8 to 12

3. WIDE GRIP CHIN UP
outside shoulder width supinated grip
4 SETS : failure

4. CLOSE D GRIP LAT PULLDOWN
4 SETS : 10 to 15

5. SINGLE ARM DB ROW
bench supported
4 SETS : 15-12-10-8 + drop 8

6. EZ BAR REEVES SHRUG
you will grip the actual weight plates for this one
so you gain a neutral snatch grip position.
4 SETS : 10 to 15 + rest pause 5 to 8

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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

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